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Salmon vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between Salmon and Khorasan wheat

  • Salmon is higher in Vitamin B6, yet Khorasan wheat is higher in Manganese, Selenium, Copper, Fiber, Iron, Zinc, Magnesium, and Vitamin B1.
  • Khorasan wheat covers your daily Manganese needs 118% more than Salmon.

Food varieties used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Wheat, KAMUT khorasan, uncooked.

Infographic

Salmon vs Khorasan wheat 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 Calcium +46.7%
Contains more Iron +1008.8%
Contains more Magnesium +333.3%
Contains more Phosphorus +44.4%
Contains less Sodium -91.8%
Contains more Zinc +755.8%
Contains more Copper +932.7%
Contains more Manganese +16993.8%
Contains more Selenium +96.9%
Equal in Potassium - 403
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 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +46.7%
Contains more Iron +1008.8%
Contains more Magnesium +333.3%
Contains more Phosphorus +44.4%
Contains less Sodium -91.8%
Contains more Zinc +755.8%
Contains more Copper +932.7%
Contains more Manganese +16993.8%
Contains more Selenium +96.9%
Equal in Potassium - 403

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
9
:
Contains more Vitamin A +2200%
Contains more Vitamin E +86.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +26.2%
Contains more Vitamin B5 +55.4%
Contains more Vitamin B6 +149.8%
Contains more Vitamin B1 +66.5%
Contains more Vitamin B2 +36.3%
Contains more Vitamin K +1700%
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% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +2200%
Contains more Vitamin E +86.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +26.2%
Contains more Vitamin B5 +55.4%
Contains more Vitamin B6 +149.8%
Contains more Vitamin B1 +66.5%
Contains more Vitamin B2 +36.3%
Contains more Vitamin K +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +52%
Contains more Fats +479.8%
Contains more Water +484.9%
Contains more Carbs +∞%
Contains more Other +110%
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Protein +52%
Contains more Fats +479.8%
Contains more Water +484.9%
Contains more Carbs +∞%
Contains more Other +110%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1862.9%
Contains more Polyunsaturated fat +633.2%
Contains less Saturated Fat -91.8%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +1862.9%
Contains more Polyunsaturated fat +633.2%
Contains less Saturated Fat -91.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Khorasan wheat Opinion
Net carbs 0g 59.48g Khorasan wheat
Protein 22.1g 14.54g Salmon
Fats 12.35g 2.13g Salmon
Carbs 0g 70.58g Khorasan wheat
Calories 206kcal 337kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 0g 7.84g Salmon
Fiber 0g 11.1g Khorasan wheat
Calcium 15mg 22mg Khorasan wheat
Iron 0.34mg 3.77mg Khorasan wheat
Magnesium 30mg 130mg Khorasan wheat
Phosphorus 252mg 364mg Khorasan wheat
Potassium 384mg 403mg Khorasan wheat
Sodium 61mg 5mg Khorasan wheat
Zinc 0.43mg 3.68mg Khorasan wheat
Copper 0.049mg 0.506mg Khorasan wheat
Manganese 0.016mg 2.735mg Khorasan wheat
Selenium 41.4µg 81.5µg Khorasan wheat
Vitamin A 230IU 10IU Salmon
Vitamin A RAE 69µg 1µg Salmon
Vitamin E 1.14mg 0.61mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.566mg Khorasan wheat
Vitamin B2 0.135mg 0.184mg Khorasan wheat
Vitamin B3 8.045mg 6.375mg Salmon
Vitamin B5 1.475mg 0.949mg Salmon
Vitamin B6 0.647mg 0.259mg Salmon
Folate 34µg Salmon
Vitamin B12 2.8µg Salmon
Vitamin K 0.1µg 1.8µg Khorasan wheat
Tryptophan 0.248mg 0.13mg Salmon
Threonine 0.969mg 0.442mg Salmon
Isoleucine 1.018mg 0.566mg Salmon
Leucine 1.796mg 1.112mg Salmon
Lysine 2.03mg 0.416mg Salmon
Methionine 0.654mg 0.251mg Salmon
Phenylalanine 0.863mg 0.772mg Salmon
Valine 1.139mg 0.687mg Salmon
Histidine 0.651mg 0.379mg Salmon
Cholesterol 63mg 0mg Khorasan wheat
Trans Fat 0.005g Salmon
Saturated Fat 2.397g 0.196g Khorasan wheat
Omega-3 - DHA 1.457g Salmon
Omega-3 - EPA 0.69g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 4.181g 0.213g Salmon
Polyunsaturated fat 4.553g 0.621g Salmon
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Khorasan 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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
44%
Salmon
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 7.84g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 2.201g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $13)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.