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  6. Salmon raw vs. White bread

Salmon raw vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and white bread

  • Salmon raw is higher in vitamin B12, vitamin B6, selenium, vitamin B5, and vitamin B3, yet white bread is higher in iron, vitamin B1, manganese, and folate.
  • Salmon raw covers your daily vitamin B12 needs 133% more than white bread.
  • Salmon raw contains 9 times more vitamin B6 than white bread. While salmon raw contains 0.818mg of vitamin B6, white bread contains only 0.087mg.
  • The amount of sodium in salmon raw is lower.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Salmon raw vs White bread infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +288.9%
Contains more CopperCopper +147.5%
Contains more PhosphorusPhosphorus +104.1%
Contains less SodiumSodium -91%
Contains more SeleniumSelenium +65.9%
Contains more CalciumCalcium +1100%
Contains more IronIron +351.3%
Contains more ZincZinc +15.6%
Contains more ManganeseManganese +3250%

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%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin B3Vitamin B3 +64.4%
Contains more Vitamin B5Vitamin B5 +210.4%
Contains more Vitamin B6Vitamin B6 +840.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +135.8%
Contains more FolateFolate +344%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw White bread DV% diff.
Vitamin B12 3.18µg 0µg 133%
Vitamin B6 0.818mg 0.087mg 56%
Iron 0.8mg 3.61mg 35%
Vitamin B1 0.226mg 0.533mg 26%
Selenium 36.5µg 22µg 26%
Manganese 0.016mg 0.536mg 23%
Vitamin B5 1.664mg 0.536mg 23%
Protein 19.84g 8.85g 22%
Folate 25µg 111µg 22%
Sodium 44mg 490mg 19%
Vitamin B3 7.86mg 4.78mg 19%
Cholesterol 55mg 0mg 18%
Copper 0.25mg 0.101mg 17%
Carbs 0g 49.42g 16%
Starch 37.17g 15%
Phosphorus 200mg 98mg 15%
Calcium 12mg 144mg 13%
Potassium 490mg 126mg 11%
Fiber 0g 2.7g 11%
Vitamin B2 0.38mg 0.243mg 11%
Polyunsaturated fat 2.539g 1.602g 6%
Calories 142kcal 266kcal 6%
Fats 6.34g 3.33g 5%
Monounsaturated fat 2.103g 0.599g 4%
Choline 14.6mg 3%
Fructose 2.43g 3%
Vitamin E 0.22mg 1%
Zinc 0.64mg 0.74mg 1%
Magnesium 29mg 23mg 1%
Saturated fat 0.981g 0.698g 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g 0.001g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.287g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +124.2%
Contains more FatsFats +90.4%
Contains more WaterWater +88.1%
Contains more OtherOther +168.7%
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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +251.1%
Contains more Poly. FatPolyunsaturated fat +58.5%
Contains less Sat. FatSaturated fat -28.8%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.