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  6. Flour vs. Smoked salmon

Flour vs. Smoked salmon — In-Depth Nutrition Comparison

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How are flour and smoked salmon different?

  • Flour is richer in vitamin B1, iron, folate, vitamin B2, and manganese, while smoked salmon is higher in vitamin B12, vitamin D, vitamin B6, and choline.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than flour.
  • Flour contains 92 times more folate than smoked salmon. Flour contains 183µg of folate, while smoked salmon contains 2µg.
  • Flour is lower in sodium.
  • Flour has a higher glycemic index (72) than smoked salmon (0).

Wheat flour, white, all-purpose, enriched, bleached and Fish, salmon, chinook, smoked types were used in this article.

Infographic

Flour vs Smoked 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.
Flour
Flour
6
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +36.4%
Contains more IronIron +445.9%
Contains more ZincZinc +125.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +3911.8%
Contains more PotassiumPotassium +63.6%
Contains more CopperCopper +59.7%
Contains more PhosphorusPhosphorus +51.9%
~equal in Selenium ~32.4µg

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
5
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +3313%
Contains more Vitamin B2Vitamin B2 +389.1%
Contains more Vitamin B3Vitamin B3 +25.1%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +9050%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +98.6%
Contains more Vitamin B6Vitamin B6 +531.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +755.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Flour Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Vitamin B1 0.785mg 0.023mg 64%
Iron 4.64mg 0.85mg 47%
Folate 183µg 2µg 45%
Vitamin B2 0.494mg 0.101mg 30%
Sodium 2mg 672mg 29%
Manganese 0.682mg 0.017mg 29%
Carbs 76.31g 0g 25%
Vitamin B6 0.044mg 0.278mg 18%
Protein 10.33g 18.28g 16%
Choline 10.4mg 89mg 14%
Calories 364kcal 117kcal 12%
Fiber 2.7g 0g 11%
Copper 0.144mg 0.23mg 10%
Vitamin B5 0.438mg 0.87mg 9%
Vitamin E 0.06mg 1.35mg 9%
Phosphorus 108mg 164mg 8%
Cholesterol 0mg 23mg 8%
Vitamin B3 5.904mg 4.72mg 7%
Fats 0.98g 4.32g 5%
Monounsaturated fat 0.087g 2.023g 5%
Polyunsaturated fat 0.413g 0.995g 4%
Saturated fat 0.155g 0.929g 4%
Zinc 0.7mg 0.31mg 4%
Selenium 33.9µg 32.4µg 3%
Vitamin A 0µg 26µg 3%
Potassium 107mg 175mg 2%
Magnesium 22mg 18mg 1%
Net carbs 73.61g 0g N/A
Calcium 15mg 11mg 0%
Sugar 0.27g 0g N/A
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.127mg 0.205mg 0%
Threonine 0.281mg 0.801mg 0%
Isoleucine 0.357mg 0.842mg 0%
Leucine 0.71mg 1.486mg 0%
Lysine 0.228mg 1.679mg 0%
Methionine 0.183mg 0.541mg 0%
Phenylalanine 0.52mg 0.714mg 0%
Valine 0.415mg 0.942mg 0%
Histidine 0.23mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +77%
Contains more FatsFats +340.8%
Contains more WaterWater +504%
Contains more OtherOther +1073.9%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +2225.3%
Contains more Poly. FatPolyunsaturated fat +140.9%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.