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  6. Sockeye salmon vs. Wheat

Sockeye salmon vs. Wheat — In-Depth Nutrition Comparison

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Important differences between sockeye salmon and wheat

  • Sockeye salmon has more vitamin B12, vitamin D, and vitamin B6; however, wheat has more manganese, selenium, copper, iron, zinc, phosphorus, and magnesium.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.
  • Wheat has a higher glycemic index than sockeye salmon.

The food varieties used in the comparison are Fish, salmon, sockeye, cooked, dry heat and Wheat, durum.

Infographic

Sockeye salmon vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +209.1%
Contains more IronIron +576.9%
Contains more CopperCopper +627.6%
Contains more ZincZinc +656.4%
Contains more PhosphorusPhosphorus +66.6%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +23069.2%
Contains more SeleniumSelenium +151.8%
~equal in Potassium ~431mg

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% 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 B2Vitamin B2 +103.3%
Contains more Vitamin B3Vitamin B3 +50.2%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +97.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +166.9%
Contains more FolateFolate +514.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Wheat DV% diff.
Vitamin B12 4.47µg 0µg 186%
Manganese 0.013mg 3.012mg 130%
Selenium 35.5µg 89.4µg 98%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Copper 0.076mg 0.553mg 53%
Iron 0.52mg 3.52mg 38%
Zinc 0.55mg 4.16mg 33%
Vitamin B6 0.827mg 0.419mg 31%
Phosphorus 305mg 508mg 29%
Magnesium 36mg 144mg 26%
Protein 26.48g 13.68g 26%
Carbs 0g 71.13g 24%
Vitamin B1 0.157mg 0.419mg 22%
Vitamin B3 10.123mg 6.738mg 21%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 20%
Vitamin B2 0.246mg 0.121mg 10%
Folate 7µg 43µg 9%
Calories 156kcal 339kcal 9%
Vitamin B5 1.274mg 0.935mg 7%
Vitamin E 0.99mg 7%
Vitamin A 58µg 0µg 6%
Fats 5.57g 2.47g 5%
Sodium 92mg 2mg 4%
Monounsaturated fat 1.864g 0.344g 4%
Calcium 11mg 34mg 2%
Saturated fat 0.969g 0.454g 2%
Polyunsaturated fat 1.327g 0.978g 2%
Net carbs 0g 71.13g N/A
Potassium 436mg 431mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.176mg 0%
Threonine 1.247mg 0.366mg 0%
Isoleucine 1.274mg 0.533mg 0%
Leucine 2.185mg 0.934mg 0%
Lysine 2.574mg 0.303mg 0%
Methionine 0.858mg 0.221mg 0%
Phenylalanine 1.086mg 0.681mg 0%
Valine 1.461mg 0.594mg 0%
Histidine 0.711mg 0.322mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
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 +93.6%
Contains more FatsFats +125.5%
Contains more WaterWater +515.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +187.1%

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
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 +441.9%
Contains more Poly. FatPolyunsaturated fat +35.7%
Contains less Sat. FatSaturated fat -53.1%

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 - 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.