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Salmon vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Salmon and Wheat?

  • Salmon is richer in Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B1, and Selenium, while Wheat is higher in Manganese, Iron, Copper, and Fiber.
  • Salmon's daily need coverage for Vitamin B12 is 117% higher.

We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Wheat, KAMUT khorasan, cooked types in this comparison.

Infographic

Salmon vs Wheat 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.
Salmon
4
:
6
Wheat
Contains more Calcium +66.7%
Contains more Phosphorus +71.4%
Contains more Potassium +134.1%
Contains more Selenium +29.8%
Contains more Iron +417.6%
Contains more Magnesium +60%
Contains less Sodium -86.9%
Contains more Zinc +327.9%
Contains more Copper +322.4%
Contains more Manganese +6337.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +66.7%
Contains more Phosphorus +71.4%
Contains more Potassium +134.1%
Contains more Selenium +29.8%
Contains more Iron +417.6%
Contains more Magnesium +60%
Contains less Sodium -86.9%
Contains more Zinc +327.9%
Contains more Copper +322.4%
Contains more Manganese +6337.5%

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.
Salmon
12
:
0
Wheat
Contains more Vitamin A +5650%
Contains more Vitamin E +375%
Contains more Vitamin B1 +257.9%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +249%
Contains more Vitamin B6 +824.3%
Contains more Folate +209.1%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +5650%
Contains more Vitamin E +375%
Contains more Vitamin B1 +257.9%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +249%
Contains more Vitamin B6 +824.3%
Contains more Folate +209.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
3
:
2
Wheat
Contains more Protein +287%
Contains more Fats +1388%
Contains more Other +17.6%
Contains more Carbs +∞%
Equal in Water - 65.18
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +287%
Contains more Fats +1388%
Contains more Other +17.6%
Contains more Carbs +∞%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
2
:
1
Wheat
Contains more Monounsaturated Fat +4877.4%
Contains more Polyunsaturated fat +1773.7%
Contains less Saturated Fat -96.8%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +4877.4%
Contains more Polyunsaturated fat +1773.7%
Contains less Saturated Fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon Wheat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salmon Wheat Opinion
Net carbs 0g 23.3g Wheat
Protein 22.1g 5.71g Salmon
Fats 12.35g 0.83g Salmon
Carbs 0g 27.6g Wheat
Calories 206kcal 132kcal Salmon
Sugar 0g 3.07g Salmon
Fiber 0g 4.3g Wheat
Calcium 15mg 9mg Salmon
Iron 0.34mg 1.76mg Wheat
Magnesium 30mg 48mg Wheat
Phosphorus 252mg 147mg Salmon
Potassium 384mg 164mg Salmon
Sodium 61mg 8mg Wheat
Zinc 0.43mg 1.84mg Wheat
Copper 0.049mg 0.207mg Wheat
Manganese 0.016mg 1.03mg Wheat
Selenium 41.4µg 31.9µg Salmon
Vitamin A 230IU 4IU Salmon
Vitamin A RAE 69µg Salmon
Vitamin E 1.14mg 0.24mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg Salmon
Vitamin B1 0.34mg 0.095mg Salmon
Vitamin B2 0.135mg 0.03mg Salmon
Vitamin B3 8.045mg 2.305mg Salmon
Vitamin B5 1.475mg Salmon
Vitamin B6 0.647mg 0.07mg Salmon
Folate 34µg 11µg Salmon
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.051mg Salmon
Threonine 0.969mg 0.172mg Salmon
Isoleucine 1.018mg 0.22mg Salmon
Leucine 1.796mg 0.432mg Salmon
Lysine 2.03mg 0.161mg Salmon
Methionine 0.654mg 0.097mg Salmon
Phenylalanine 0.863mg 0.3mg Salmon
Valine 1.139mg 0.267mg Salmon
Histidine 0.651mg 0.147mg Salmon
Cholesterol 63mg 0mg Wheat
Trans Fat 0.002g Salmon
Saturated Fat 2.397g 0.077g Wheat
Omega-3 - DHA 1.457g Salmon
Omega-3 - EPA 0.69g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 4.181g 0.084g Salmon
Polyunsaturated fat 4.553g 0.243g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
110%
Salmon
9%
Wheat
Minerals Daily Need Coverage Score
44%
Salmon
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.32g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $12.6)
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.