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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.

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
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.
French toast
French toast
4
:
6
Sockeye salmon
Sockeye salmon
Contains more Calcium +809.1%
Contains more Iron +221.2%
Contains more Zinc +21.8%
Contains more Manganese +1346.2%
Contains more Magnesium +111.8%
Contains more Phosphorus +160.7%
Contains more Potassium +225.4%
Contains less Sodium -80.8%
Contains more Copper +31%
Contains more Selenium +76.6%
French toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 63% 13% 51% 12% 63% 19% 20% 25% 110%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +809.1%
Contains more Iron +221.2%
Contains more Zinc +21.8%
Contains more Manganese +1346.2%
Contains more Magnesium +111.8%
Contains more Phosphorus +160.7%
Contains more Potassium +225.4%
Contains less Sodium -80.8%
Contains more Copper +31%
Contains more Selenium +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.
French toast
French toast
5
:
7
Sockeye salmon
Sockeye salmon
Contains more Vitamin A +160.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.9%
Contains more Vitamin B2 +30.5%
Contains more Folate +514.3%
Contains more Vitamin B3 +521.8%
Contains more Vitamin B5 +132.1%
Contains more Vitamin B6 +1017.6%
Contains more Vitamin B12 +1341.9%
French toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 0% 0% 1% 51% 75% 31% 33% 18% 33% 39% 0%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin A +160.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.9%
Contains more Vitamin B2 +30.5%
Contains more Folate +514.3%
Contains more Vitamin B3 +521.8%
Contains more Vitamin B5 +132.1%
Contains more Vitamin B6 +1017.6%
Contains more Vitamin B12 +1341.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
French toast
French toast
3
:
2
Sockeye salmon
Sockeye salmon
Contains more Fats +93.9%
Contains more Carbs +∞%
Contains more Other +190.3%
Contains more Protein +243.9%
Contains more Water +23.1%
French toast
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Fats +93.9%
Contains more Carbs +∞%
Contains more Other +190.3%
Contains more Protein +243.9%
Contains more Water +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
French toast
French toast
2
:
1
Sockeye salmon
Sockeye salmon
Contains more Monounsaturated Fat +142.7%
Contains more Polyunsaturated fat +95.5%
Contains less Saturated Fat -64.4%
French toast
28% 46% 26%
Saturated Fat: 2.723 g
Monounsaturated Fat: 4.524 g
Polyunsaturated fat: 2.594 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains more Monounsaturated Fat +142.7%
Contains more Polyunsaturated fat +95.5%
Contains less Saturated Fat -64.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French toast Sockeye salmon Opinion
Net carbs 25g 0g French toast
Protein 7.7g 26.48g Sockeye salmon
Fats 10.8g 5.57g French toast
Carbs 25g 0g French toast
Calories 229kcal 156kcal French toast
Calcium 100mg 11mg French toast
Iron 1.67mg 0.52mg French toast
Magnesium 17mg 36mg Sockeye salmon
Phosphorus 117mg 305mg Sockeye salmon
Potassium 134mg 436mg Sockeye salmon
Sodium 479mg 92mg Sockeye salmon
Zinc 0.67mg 0.55mg French toast
Copper 0.058mg 0.076mg Sockeye salmon
Manganese 0.188mg 0.013mg French toast
Selenium 20.1µg 35.5µg Sockeye salmon
Vitamin A 503IU 193IU French toast
Vitamin A RAE 124µg 58µg French toast
Vitamin E 0.99mg Sockeye salmon
Vitamin D 670IU Sockeye salmon
Vitamin D 16.7µg Sockeye salmon
Vitamin C 0.3mg 0mg French toast
Vitamin B1 0.204mg 0.157mg French toast
Vitamin B2 0.321mg 0.246mg French toast
Vitamin B3 1.628mg 10.123mg Sockeye salmon
Vitamin B5 0.549mg 1.274mg Sockeye salmon
Vitamin B6 0.074mg 0.827mg Sockeye salmon
Folate 43µg 7µg French toast
Vitamin B12 0.31µg 4.47µg Sockeye salmon
Vitamin K 0.1µg Sockeye salmon
Tryptophan 0.094mg 0.335mg Sockeye salmon
Threonine 0.305mg 1.247mg Sockeye salmon
Isoleucine 0.375mg 1.274mg Sockeye salmon
Leucine 0.621mg 2.185mg Sockeye salmon
Lysine 0.413mg 2.574mg Sockeye salmon
Methionine 0.188mg 0.858mg Sockeye salmon
Phenylalanine 0.389mg 1.086mg Sockeye salmon
Valine 0.419mg 1.461mg Sockeye salmon
Histidine 0.179mg 0.711mg Sockeye salmon
Cholesterol 116mg 61mg Sockeye salmon
Trans Fat 0.023g French toast
Saturated Fat 2.723g 0.969g Sockeye salmon
Omega-3 - DHA 0.01g 0.56g Sockeye salmon
Omega-3 - EPA 0.001g 0.299g Sockeye salmon
Omega-3 - DPA 0g 0.093g Sockeye salmon
Monounsaturated Fat 4.524g 1.864g French toast
Polyunsaturated fat 2.594g 1.327g French toast
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French toast Sockeye salmon
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
26%
French toast
137%
Sockeye salmon
Minerals Daily Need Coverage Score
40%
French toast
47%
Sockeye salmon

Comparison summary

Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 387mg)
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 1.754g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 67)
Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 0g)
Which food is cheaper?
French toast
French toast is cheaper (difference - $13)
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.
Which food is richer in vitamins?
?
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. 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.