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  6. Salmon raw vs. Flour

Salmon raw vs. Flour — In-Depth Nutrition Comparison

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What are the differences between salmon raw and flour?

  • Salmon raw is higher in vitamin B12, vitamin B6, vitamin B5, phosphorus, and vitamin B3, yet flour is higher in iron, vitamin B1, folate, and manganese.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • The glycemic index of salmon raw is lower.

We used Fish, salmon, Atlantic, wild, raw and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Salmon raw vs Flour infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +357.9%
Contains more CopperCopper +73.6%
Contains more PhosphorusPhosphorus +85.2%
Contains more CalciumCalcium +25%
Contains more IronIron +480%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +4162.5%
~equal in Zinc ~0.7mg
~equal in Selenium ~33.9µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Flour
Flour
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +33.1%
Contains more Vitamin B5Vitamin B5 +279.9%
Contains more Vitamin B6Vitamin B6 +1759.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +247.3%
Contains more Vitamin B2Vitamin B2 +30%
Contains more FolateFolate +632%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Flour DV% diff.
Vitamin B12 3.18µg 0µg 133%
Vitamin B6 0.818mg 0.044mg 60%
Iron 0.8mg 4.64mg 48%
Vitamin B1 0.226mg 0.785mg 47%
Folate 25µg 183µg 40%
Manganese 0.016mg 0.682mg 29%
Carbs 0g 76.31g 25%
Vitamin B5 1.664mg 0.438mg 25%
Protein 19.84g 10.33g 19%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.413g 14%
Phosphorus 200mg 108mg 13%
Vitamin B3 7.86mg 5.904mg 12%
Copper 0.25mg 0.144mg 12%
Calories 142kcal 364kcal 11%
Potassium 490mg 107mg 11%
Fiber 0g 2.7g 11%
Vitamin B2 0.38mg 0.494mg 9%
Fats 6.34g 0.98g 8%
Monounsaturated fat 2.103g 0.087g 5%
Selenium 36.5µg 33.9µg 5%
Saturated fat 0.981g 0.155g 4%
Magnesium 29mg 22mg 2%
Choline 10.4mg 2%
Sodium 44mg 2mg 2%
Vitamin A 12µg 0µg 1%
Zinc 0.64mg 0.7mg 1%
Net carbs 0g 73.61g N/A
Calcium 12mg 15mg 0%
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.222mg 0.127mg 0%
Threonine 0.87mg 0.281mg 0%
Isoleucine 0.914mg 0.357mg 0%
Leucine 1.613mg 0.71mg 0%
Lysine 1.822mg 0.228mg 0%
Methionine 0.587mg 0.183mg 0%
Phenylalanine 0.775mg 0.52mg 0%
Valine 1.022mg 0.415mg 0%
Histidine 0.584mg 0.23mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +92.1%
Contains more FatsFats +546.9%
Contains more WaterWater +474.7%
Contains more OtherOther +1056.5%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +2317.2%
Contains more Poly. FatPolyunsaturated fat +514.8%
Contains less Sat. FatSaturated fat -84.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.