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  6. Wheat vs. Salmon raw

Wheat vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between wheat and salmon raw

  • Wheat has more manganese, selenium, phosphorus, iron, copper, zinc, and magnesium; however, salmon raw has more vitamin B12, vitamin B6, and vitamin B2.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Wheat has 188 times more manganese than salmon raw. Wheat has 3.012mg of manganese, while salmon raw has 0.016mg.
  • Wheat has a higher glycemic index than salmon raw.

The food varieties used in the comparison are Wheat, durum and Fish, salmon, Atlantic, wild, raw.

Infographic

Wheat vs Salmon raw 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +396.6%
Contains more CalciumCalcium +183.3%
Contains more IronIron +340%
Contains more CopperCopper +121.2%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +154%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +18725%
Contains more SeleniumSelenium +144.9%
Contains more PotassiumPotassium +13.7%

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.
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%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin B1Vitamin B1 +85.4%
Contains more FolateFolate +72%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +214%
Contains more Vitamin B3Vitamin B3 +16.7%
Contains more Vitamin B5Vitamin B5 +78%
Contains more Vitamin B6Vitamin B6 +95.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Manganese 3.012mg 0.016mg 130%
Selenium 89.4µg 36.5µg 96%
Phosphorus 508mg 200mg 44%
Iron 3.52mg 0.8mg 34%
Copper 0.553mg 0.25mg 34%
Zinc 4.16mg 0.64mg 32%
Vitamin B6 0.419mg 0.818mg 31%
Magnesium 144mg 29mg 27%
Carbs 71.13g 0g 24%
Vitamin B2 0.121mg 0.38mg 20%
Cholesterol 0mg 55mg 18%
Vitamin B1 0.419mg 0.226mg 16%
Vitamin B5 0.935mg 1.664mg 15%
Protein 13.68g 19.84g 12%
Polyunsaturated fat 0.978g 2.539g 10%
Calories 339kcal 142kcal 10%
Vitamin B3 6.738mg 7.86mg 7%
Fats 2.47g 6.34g 6%
Folate 43µg 25µg 5%
Monounsaturated fat 0.344g 2.103g 4%
Sodium 2mg 44mg 2%
Potassium 431mg 490mg 2%
Calcium 34mg 12mg 2%
Saturated fat 0.454g 0.981g 2%
Vitamin A 0µg 12µg 1%
Net carbs 71.13g 0g N/A
Tryptophan 0.176mg 0.222mg 0%
Threonine 0.366mg 0.87mg 0%
Isoleucine 0.533mg 0.914mg 0%
Leucine 0.934mg 1.613mg 0%
Lysine 0.303mg 1.822mg 0%
Methionine 0.221mg 0.587mg 0%
Phenylalanine 0.681mg 0.775mg 0%
Valine 0.594mg 1.022mg 0%
Histidine 0.322mg 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +45%
Contains more FatsFats +156.7%
Contains more WaterWater +526.1%
Contains more OtherOther +198.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -53.7%
Contains more Mono. FatMonounsaturated fat +511.3%
Contains more Poly. FatPolyunsaturated fat +159.6%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.