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  6. French toast vs. Sockeye salmon

French toast vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on differences between french toast and sockeye salmon

  • French toast is higher in iron and folate, yet sockeye salmon is higher in vitamin B12, vitamin B6, vitamin B3, selenium, phosphorus, and vitamin B5.
  • Sockeye salmon covers your daily vitamin B12 needs 173% more than french toast.
  • French toast contains 6 times more folate than sockeye salmon. While french toast contains 43µg of folate, sockeye salmon contains only 7µg.
  • The amount of sodium in sockeye salmon is lower.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are French toast, prepared from recipe, made with low fat (2%) milk and Fish, salmon, sockeye, cooked, dry heat.

Infographic

French toast vs Sockeye salmon 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +809.1%
Contains more IronIron +221.2%
Contains more ZincZinc +21.8%
Contains more ManganeseManganese +1346.2%
Contains more MagnesiumMagnesium +111.8%
Contains more PotassiumPotassium +225.4%
Contains more CopperCopper +31%
Contains more PhosphorusPhosphorus +160.7%
Contains less SodiumSodium -80.8%
Contains more SeleniumSelenium +76.6%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +113.8%
Contains more Vitamin B1Vitamin B1 +29.9%
Contains more Vitamin B2Vitamin B2 +30.5%
Contains more FolateFolate +514.3%
Contains more Vitamin B3Vitamin B3 +521.8%
Contains more Vitamin B5Vitamin B5 +132.1%
Contains more Vitamin B6Vitamin B6 +1017.6%
Contains more Vitamin B12Vitamin B12 +1341.9%

All nutrients comparison - raw data values

Nutrient French toast Sockeye salmon DV% diff.
Vitamin B12 0.31µg 4.47µg 173%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Vitamin B6 0.074mg 0.827mg 58%
Vitamin B3 1.628mg 10.123mg 53%
Protein 7.7g 26.48g 38%
Selenium 20.1µg 35.5µg 28%
Phosphorus 117mg 305mg 27%
Choline 112.6mg 20%
Cholesterol 116mg 61mg 18%
Sodium 479mg 92mg 17%
Vitamin B5 0.549mg 1.274mg 15%
Iron 1.67mg 0.52mg 14%
Potassium 134mg 436mg 9%
Calcium 100mg 11mg 9%
Folate 43µg 7µg 9%
Saturated fat 2.723g 0.969g 8%
Polyunsaturated fat 2.594g 1.327g 8%
Fats 10.8g 5.57g 8%
Manganese 0.188mg 0.013mg 8%
Carbs 25g 0g 8%
Vitamin A 124µg 58µg 7%
Vitamin E 0.99mg 7%
Monounsaturated fat 4.524g 1.864g 7%
Vitamin B2 0.321mg 0.246mg 6%
Magnesium 17mg 36mg 5%
Calories 229kcal 156kcal 4%
Vitamin B1 0.204mg 0.157mg 4%
Copper 0.058mg 0.076mg 2%
Zinc 0.67mg 0.55mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 25g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.094mg 0.335mg 0%
Threonine 0.305mg 1.247mg 0%
Isoleucine 0.375mg 1.274mg 0%
Leucine 0.621mg 2.185mg 0%
Lysine 0.413mg 2.574mg 0%
Methionine 0.188mg 0.858mg 0%
Phenylalanine 0.389mg 1.086mg 0%
Valine 0.419mg 1.461mg 0%
Histidine 0.179mg 0.711mg 0%
Omega-3 - EPA 0.001g 0.299g N/A
Omega-3 - DHA 0.01g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +93.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +190.3%
Contains more ProteinProtein +243.9%
Contains more WaterWater +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +142.7%
Contains more Poly. FatPolyunsaturated fat +95.5%
Contains less Sat. FatSaturated fat -64.4%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/nutrients
  2. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.