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  6. Flour vs. Salmon raw

Flour vs. Salmon raw — In-Depth Nutrition Comparison

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What are the differences between flour and salmon raw?

  • Flour is higher in iron, vitamin B1, folate, and manganese, yet salmon raw is higher in vitamin B12, vitamin B6, vitamin B5, phosphorus, and vitamin B3.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Flour has 43 times more manganese than salmon raw. While flour has 0.682mg of manganese, salmon raw has only 0.016mg.
  • The glycemic index of salmon raw is lower.

We used Wheat flour, white, all-purpose, enriched, bleached and Fish, salmon, Atlantic, wild, raw types in this article.

Infographic

Flour 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.
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 CalciumCalcium +25%
Contains more IronIron +480%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +4162.5%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +357.9%
Contains more CopperCopper +73.6%
Contains more PhosphorusPhosphorus +85.2%
~equal in Zinc ~0.64mg
~equal in Selenium ~36.5µg

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.
Flour
Flour
6
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +247.3%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +632%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +33.1%
Contains more Vitamin B5Vitamin B5 +279.9%
Contains more Vitamin B6Vitamin B6 +1759.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flour Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Vitamin B6 0.044mg 0.818mg 60%
Iron 4.64mg 0.8mg 48%
Vitamin B1 0.785mg 0.226mg 47%
Folate 183µg 25µg 40%
Manganese 0.682mg 0.016mg 29%
Carbs 76.31g 0g 25%
Vitamin B5 0.438mg 1.664mg 25%
Protein 10.33g 19.84g 19%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.413g 2.539g 14%
Phosphorus 108mg 200mg 13%
Vitamin B3 5.904mg 7.86mg 12%
Copper 0.144mg 0.25mg 12%
Calories 364kcal 142kcal 11%
Potassium 107mg 490mg 11%
Fiber 2.7g 0g 11%
Vitamin B2 0.494mg 0.38mg 9%
Fats 0.98g 6.34g 8%
Monounsaturated fat 0.087g 2.103g 5%
Selenium 33.9µg 36.5µg 5%
Saturated fat 0.155g 0.981g 4%
Magnesium 22mg 29mg 2%
Choline 10.4mg 2%
Sodium 2mg 44mg 2%
Vitamin A 0µg 12µg 1%
Zinc 0.7mg 0.64mg 1%
Net carbs 73.61g 0g N/A
Calcium 15mg 12mg 0%
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0.222mg 0%
Threonine 0.281mg 0.87mg 0%
Isoleucine 0.357mg 0.914mg 0%
Leucine 0.71mg 1.613mg 0%
Lysine 0.228mg 1.822mg 0%
Methionine 0.183mg 0.587mg 0%
Phenylalanine 0.52mg 0.775mg 0%
Valine 0.415mg 1.022mg 0%
Histidine 0.23mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +92.1%
Contains more FatsFats +546.9%
Contains more WaterWater +474.7%
Contains more OtherOther +1056.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -84.2%
Contains more Mono. FatMonounsaturated fat +2317.2%
Contains more Poly. FatPolyunsaturated fat +514.8%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.