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  6. Smoked salmon vs. White bread

Smoked salmon vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between smoked salmon and white bread?

  • Smoked salmon is richer in vitamin B12, vitamin D, selenium, vitamin B6, copper, and choline, while white bread is higher in vitamin B1, iron, folate, and manganese.
  • Smoked salmon's daily need coverage for vitamin B12 is 136% higher.
  • White bread has a higher glycemic index (73) than smoked salmon (0).

We used Fish, salmon, chinook, smoked and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Smoked salmon vs White bread 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +38.9%
Contains more CopperCopper +127.7%
Contains more PhosphorusPhosphorus +67.3%
Contains more SeleniumSelenium +47.3%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +1209.1%
Contains more IronIron +324.7%
Contains more ZincZinc +138.7%
Contains less SodiumSodium -27.1%
Contains more ManganeseManganese +3052.9%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +513.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +219.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +509.6%
Contains more Vitamin B1Vitamin B1 +2217.4%
Contains more Vitamin B2Vitamin B2 +140.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +5450%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.78mg

All nutrients comparison - raw data values

Nutrient Smoked salmon White bread DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Vitamin B1 0.023mg 0.533mg 43%
Iron 0.85mg 3.61mg 35%
Folate 2µg 111µg 27%
Manganese 0.017mg 0.536mg 23%
Selenium 32.4µg 22µg 19%
Protein 18.28g 8.85g 19%
Carbs 0g 49.42g 16%
Starch 37.17g 15%
Vitamin B6 0.278mg 0.087mg 15%
Copper 0.23mg 0.101mg 14%
Choline 89mg 14.6mg 14%
Calcium 11mg 144mg 13%
Fiber 0g 2.7g 11%
Vitamin B2 0.101mg 0.243mg 11%
Phosphorus 164mg 98mg 9%
Sodium 672mg 490mg 8%
Vitamin E 1.35mg 0.22mg 8%
Cholesterol 23mg 0mg 8%
Vitamin B5 0.87mg 0.536mg 7%
Calories 117kcal 266kcal 7%
Monounsaturated fat 2.023g 0.599g 4%
Zinc 0.31mg 0.74mg 4%
Polyunsaturated fat 0.995g 1.602g 4%
Vitamin A 26µg 0µg 3%
Fructose 2.43g 3%
Fats 4.32g 3.33g 2%
Potassium 175mg 126mg 1%
Magnesium 18mg 23mg 1%
Saturated fat 0.929g 0.698g 1%
Net carbs 0g 46.72g N/A
Sugar 0g 5.67g N/A
Vitamin B3 4.72mg 4.78mg 0%
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 0%
Omega-3 - EPA 0.183g 0.001g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.073g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +106.6%
Contains more FatsFats +29.7%
Contains more WaterWater +97.7%
Contains more OtherOther +172.7%
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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +237.7%
Contains less Sat. FatSaturated fat -24.9%
Contains more Poly. FatPolyunsaturated fat +61%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.