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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
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
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
77%
33%
Minerals Daily Need Coverage Score
49%
56%
Comparison summary
Which food is lower in Cholesterol?
White bread is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 0.283g)
Which food is cheaper?
White bread is cheaper (difference - $13)
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 446mg)
Which food is lower in glycemic index?
Salmon raw is lower in glycemic index (difference - 73)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.