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Smoked salmon vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and wheat

  • Smoked salmon has more vitamin B12 and vitamin D; however, wheat is higher in manganese, selenium, phosphorus, copper, zinc, iron, vitamin B1, and magnesium.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than wheat .
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Fish, salmon, chinook, smoked and Wheat, durum.

Infographic

Smoked salmon vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +146.3%
Contains more IronIron +314.1%
Contains more CopperCopper +140.4%
Contains more ZincZinc +1241.9%
Contains more PhosphorusPhosphorus +209.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +17617.6%
Contains more SeleniumSelenium +175.9%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1721.7%
Contains more Vitamin B2Vitamin B2 +19.8%
Contains more Vitamin B3Vitamin B3 +42.8%
Contains more Vitamin B6Vitamin B6 +50.7%
Contains more FolateFolate +2050%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.935mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +33.6%
Contains more FatsFats +74.9%
Contains more WaterWater +558.1%
Contains more OtherOther +203.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +488.1%
Contains less Sat. FatSaturated fat -51.1%
~equal in Polyunsaturated fat ~0.978g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Wheat DV% diff.
Vitamin B12 3.26µg 0µg 136%
Manganese 0.017mg 3.012mg 130%
Selenium 32.4µg 89.4µg 104%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Phosphorus 164mg 508mg 49%
Copper 0.23mg 0.553mg 36%
Zinc 0.31mg 4.16mg 35%
Vitamin B1 0.023mg 0.419mg 33%
Iron 0.85mg 3.52mg 33%
Magnesium 18mg 144mg 30%
Sodium 672mg 2mg 29%
Carbs 0g 71.13g 24%
Choline 89mg 16%
Vitamin B3 4.72mg 6.738mg 13%
Vitamin B6 0.278mg 0.419mg 11%
Calories 117kcal 339kcal 11%
Folate 2µg 43µg 10%
Vitamin E 1.35mg 9%
Protein 18.28g 13.68g 9%
Potassium 175mg 431mg 8%
Cholesterol 23mg 0mg 8%
Monounsaturated fat 2.023g 0.344g 4%
Fats 4.32g 2.47g 3%
Vitamin A 26µg 0µg 3%
Vitamin B2 0.101mg 0.121mg 2%
Calcium 11mg 34mg 2%
Saturated fat 0.929g 0.454g 2%
Vitamin B5 0.87mg 0.935mg 1%
Net carbs 0g 71.13g N/A
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.995g 0.978g 0%
Tryptophan 0.205mg 0.176mg 0%
Threonine 0.801mg 0.366mg 0%
Isoleucine 0.842mg 0.533mg 0%
Leucine 1.486mg 0.934mg 0%
Lysine 1.679mg 0.303mg 0%
Methionine 0.541mg 0.221mg 0%
Phenylalanine 0.714mg 0.681mg 0%
Valine 0.942mg 0.594mg 0%
Histidine 0.538mg 0.322mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Which food is preferable for your diet?

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

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
76%
Smoked salmon
34%
Wheat
Minerals Daily Need Coverage Score
49%
Smoked salmon
168%
Wheat

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 670mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 0.475g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $13.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 50)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.