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Surimi vs. White bread — In-Depth Nutrition Comparison

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How are surimi and white bread different?

  • Surimi has more vitamin B12 and phosphorus; however, white bread is richer in vitamin B1, iron, vitamin B3, folate, manganese, vitamin B2, and calcium.
  • Surimi covers your daily need for vitamin B12, 67% more than white bread.
  • Surimi has 3 times more phosphorus than white bread. Surimi has 282mg of phosphorus, while white bread has 98mg.
  • Surimi contains less sodium.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of surimi is 50.

Fish, surimi and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Surimi 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.
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 MagnesiumMagnesium +87%
Contains more PhosphorusPhosphorus +187.8%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +27.7%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +1288.5%
Contains more CopperCopper +215.6%
Contains more ZincZinc +124.2%
Contains more ManganeseManganese +4772.7%

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.
Surimi
3
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
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 +186.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2565%
Contains more Vitamin B2Vitamin B2 +1057.1%
Contains more Vitamin B3Vitamin B3 +2072.7%
Contains more Vitamin B5Vitamin B5 +665.7%
Contains more Vitamin B6Vitamin B6 +190%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +5450%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +71.5%
Contains more WaterWater +109.6%
Contains more FatsFats +270%
Contains more CarbsCarbs +621.5%
Contains more OtherOther +171.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 less Sat. FatSaturated fat -72.6%
Contains more Mono. FatMonounsaturated fat +302%
Contains more Poly. FatPolyunsaturated fat +261.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi White bread DV% diff.
Vitamin B12 1.6µg 0µg 67%
Vitamin B1 0.02mg 0.533mg 43%
Iron 0.26mg 3.61mg 42%
Vitamin B3 0.22mg 4.78mg 29%
Folate 2µg 111µg 27%
Phosphorus 282mg 98mg 26%
Manganese 0.011mg 0.536mg 23%
Vitamin B2 0.021mg 0.243mg 17%
Sodium 143mg 490mg 15%
Starch 37.17g 15%
Carbs 6.85g 49.42g 14%
Calcium 9mg 144mg 14%
Protein 15.18g 8.85g 13%
Selenium 28.1µg 22µg 11%
Fiber 0g 2.7g 11%
Cholesterol 30mg 0mg 10%
Vitamin B5 0.07mg 0.536mg 9%
Polyunsaturated fat 0.443g 1.602g 8%
Calories 99kcal 266kcal 8%
Copper 0.032mg 0.101mg 8%
Magnesium 43mg 23mg 5%
Zinc 0.33mg 0.74mg 4%
Vitamin B6 0.03mg 0.087mg 4%
Fats 0.9g 3.33g 4%
Vitamin E 0.63mg 0.22mg 3%
Fructose 2.43g 3%
Choline 14.6mg 3%
Saturated fat 0.191g 0.698g 2%
Vitamin A 20µg 0µg 2%
Monounsaturated fat 0.149g 0.599g 1%
Net carbs 6.85g 46.72g N/A
Potassium 112mg 126mg 0%
Sugar 0g 5.67g N/A
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.092mg 0%
Threonine 0.734mg 0%
Isoleucine 0.709mg 0%
Leucine 1.202mg 0%
Lysine 1.387mg 0%
Methionine 0.515mg 0%
Phenylalanine 0.595mg 0%
Valine 0.77mg 0%
Histidine 0.35mg 0%
Omega-3 - EPA 0.157g 0.001g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Surimi
33%
White bread
Minerals Daily Need Coverage Score
37%
Surimi
56%
White bread

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 30mg)
Which food is cheaper?
White bread
White bread is cheaper (difference - $4)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 347mg)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 0.507g)
Which food is lower in glycemic index?
Surimi
Surimi is lower in glycemic index (difference - 23)

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.