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  6. Sockeye salmon vs. Wheat Bread

Sockeye salmon vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between sockeye salmon and wheat Bread

  • Sockeye salmon has more vitamin B12, vitamin D, vitamin B6, and vitamin B3, while wheat Bread has more manganese, iron, vitamin B1, and folate.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.
  • The amount of cholesterol in wheat Bread is lower.
  • Sockeye salmon has a lower glycemic index. The glycemic index of sockeye salmon is 0, while the glycemic index of wheat Bread is 60.

The food types used in this comparison are Fish, salmon, sockeye, cooked, dry heat and Bread, wheat, toasted.

Infographic

Sockeye salmon vs Wheat 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +95.5%
Contains more PhosphorusPhosphorus +62.2%
Contains less SodiumSodium -84.7%
Contains more MagnesiumMagnesium +63.9%
Contains more CalciumCalcium +1400%
Contains more IronIron +686.5%
Contains more CopperCopper +160.5%
Contains more ZincZinc +167.3%
Contains more ManganeseManganese +10492.3%
~equal in Selenium ~33.4µg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +312.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +62%
Contains more Vitamin B5Vitamin B5 +179.4%
Contains more Vitamin B6Vitamin B6 +440.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +409.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +179.6%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +1128.6%

All nutrients comparison - raw data values

Nutrient Sockeye salmon Wheat Bread DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Manganese 0.013mg 1.377mg 59%
Vitamin B6 0.827mg 0.153mg 52%
Iron 0.52mg 4.09mg 45%
Protein 26.48g 12.96g 27%
Vitamin B1 0.157mg 0.439mg 24%
Vitamin B3 10.123mg 6.25mg 24%
Sodium 92mg 601mg 22%
Cholesterol 61mg 0mg 20%
Folate 7µg 86µg 20%
Carbs 0g 55.77g 19%
Fiber 0g 4.7g 19%
Phosphorus 305mg 188mg 17%
Choline 112.6mg 22.1mg 16%
Vitamin B5 1.274mg 0.456mg 16%
Calcium 11mg 165mg 15%
Copper 0.076mg 0.198mg 14%
Vitamin B2 0.246mg 0.382mg 10%
Calories 156kcal 313kcal 8%
Zinc 0.55mg 1.47mg 8%
Vitamin A 58µg 0µg 6%
Potassium 436mg 223mg 6%
Vitamin E 0.99mg 0.24mg 5%
Vitamin K 0.1µg 5.7µg 5%
Magnesium 36mg 59mg 5%
Selenium 35.5µg 33.4µg 4%
Polyunsaturated fat 1.327g 1.72g 3%
Fats 5.57g 4.27g 2%
Monounsaturated fat 1.864g 1.019g 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Trans fat 0.023g N/A
Saturated fat 0.969g 0.989g 0%
Tryptophan 0.335mg 0.092mg 0%
Threonine 1.247mg 0.299mg 0%
Isoleucine 1.274mg 0.258mg 0%
Leucine 2.185mg 0.461mg 0%
Lysine 2.574mg 0.215mg 0%
Methionine 0.858mg 0.105mg 0%
Phenylalanine 1.086mg 0.315mg 0%
Valine 1.461mg 0.31mg 0%
Histidine 0.711mg 0.15mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +104.3%
Contains more FatsFats +30.4%
Contains more WaterWater +177.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +346.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +82.9%
Contains more Poly. FatPolyunsaturated fat +29.6%
~equal in Saturated fat ~0.989g

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.