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  6. Wheat vs. Salmon

Wheat vs. Salmon — In-Depth Nutrition Comparison

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What are the main differences between Wheat and Salmon?

  • Wheat is richer in Manganese, Iron, Copper, and Fiber, while Salmon is higher in Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B1, and Selenium.
  • Salmon's daily need coverage for Vitamin B12 is 117% higher.

We used Wheat, KAMUT khorasan, cooked and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this comparison.

Infographic

Wheat vs Salmon 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.
Wheat
Wheat
6
:
4
Salmon
Salmon
Contains more Iron +417.6%
Contains more Magnesium +60%
Contains less Sodium -86.9%
Contains more Zinc +327.9%
Contains more Copper +322.4%
Contains more Manganese +6337.5%
Contains more Calcium +66.7%
Contains more Phosphorus +71.4%
Contains more Potassium +134.1%
Contains more Selenium +29.8%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Iron +417.6%
Contains more Magnesium +60%
Contains less Sodium -86.9%
Contains more Zinc +327.9%
Contains more Copper +322.4%
Contains more Manganese +6337.5%
Contains more Calcium +66.7%
Contains more Phosphorus +71.4%
Contains more Potassium +134.1%
Contains more Selenium +29.8%

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.
Wheat
Wheat
0
:
12
Salmon
Salmon
Contains more Vitamin A +5650%
Contains more Vitamin E +375%
Contains more Vitamin B1 +257.9%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +249%
Contains more Vitamin B6 +824.3%
Contains more Folate +209.1%
Contains more Vitamin B12 +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +5650%
Contains more Vitamin E +375%
Contains more Vitamin B1 +257.9%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +249%
Contains more Vitamin B6 +824.3%
Contains more Folate +209.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Salmon
Salmon
Contains more Carbs +∞%
Contains more Protein +287%
Contains more Fats +1388%
Contains more Other +17.6%
Equal in Water - 64.75
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Carbs +∞%
Contains more Protein +287%
Contains more Fats +1388%
Contains more Other +17.6%
Equal in Water - 64.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Salmon
Salmon
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +4877.4%
Contains more Polyunsaturated fat +1773.7%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +4877.4%
Contains more Polyunsaturated fat +1773.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Salmon Opinion
Net carbs 23.3g 0g Wheat
Protein 5.71g 22.1g Salmon
Fats 0.83g 12.35g Salmon
Carbs 27.6g 0g Wheat
Calories 132kcal 206kcal Salmon
Sugar 3.07g 0g Salmon
Fiber 4.3g 0g Wheat
Calcium 9mg 15mg Salmon
Iron 1.76mg 0.34mg Wheat
Magnesium 48mg 30mg Wheat
Phosphorus 147mg 252mg Salmon
Potassium 164mg 384mg Salmon
Sodium 8mg 61mg Wheat
Zinc 1.84mg 0.43mg Wheat
Copper 0.207mg 0.049mg Wheat
Manganese 1.03mg 0.016mg Wheat
Selenium 31.9µg 41.4µg Salmon
Vitamin A 4IU 230IU Salmon
Vitamin A RAE 69µg Salmon
Vitamin E 0.24mg 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg Salmon
Vitamin B1 0.095mg 0.34mg Salmon
Vitamin B2 0.03mg 0.135mg Salmon
Vitamin B3 2.305mg 8.045mg Salmon
Vitamin B5 1.475mg Salmon
Vitamin B6 0.07mg 0.647mg Salmon
Folate 11µg 34µg Salmon
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.051mg 0.248mg Salmon
Threonine 0.172mg 0.969mg Salmon
Isoleucine 0.22mg 1.018mg Salmon
Leucine 0.432mg 1.796mg Salmon
Lysine 0.161mg 2.03mg Salmon
Methionine 0.097mg 0.654mg Salmon
Phenylalanine 0.3mg 0.863mg Salmon
Valine 0.267mg 1.139mg Salmon
Histidine 0.147mg 0.651mg Salmon
Cholesterol 0mg 63mg Wheat
Trans Fat 0.002g Salmon
Saturated Fat 0.077g 2.397g Wheat
Omega-3 - DHA 1.457g Salmon
Omega-3 - EPA 0.69g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 0.084g 4.181g Salmon
Polyunsaturated fat 0.243g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Wheat
110%
Salmon
Minerals Daily Need Coverage Score
61%
Wheat
44%
Salmon

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.32g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $12.6)
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/169744/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.