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  6. White bread vs. Salmon raw

White bread vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between white bread and salmon raw

  • White bread is higher in iron, vitamin B1, manganese, and folate, yet salmon raw is higher in vitamin B12, vitamin B6, selenium, vitamin B5, and vitamin B3.
  • Salmon raw covers your daily vitamin B12 needs 133% more than white bread.
  • White bread contains 34 times more manganese than salmon raw. While white bread contains 0.536mg of manganese, salmon raw contains only 0.016mg.
  • The amount of sodium in salmon raw is lower.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Fish, salmon, Atlantic, wild, raw.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +1100%
Contains more IronIron +351.3%
Contains more ZincZinc +15.6%
Contains more ManganeseManganese +3250%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +288.9%
Contains more CopperCopper +147.5%
Contains more PhosphorusPhosphorus +104.1%
Contains less SodiumSodium -91%
Contains more SeleniumSelenium +65.9%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +135.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +344%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin B3Vitamin B3 +64.4%
Contains more Vitamin B5Vitamin B5 +210.4%
Contains more Vitamin B6Vitamin B6 +840.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient White bread Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Vitamin B6 0.087mg 0.818mg 56%
Iron 3.61mg 0.8mg 35%
Vitamin B1 0.533mg 0.226mg 26%
Selenium 22µg 36.5µg 26%
Manganese 0.536mg 0.016mg 23%
Vitamin B5 0.536mg 1.664mg 23%
Protein 8.85g 19.84g 22%
Folate 111µg 25µg 22%
Sodium 490mg 44mg 19%
Vitamin B3 4.78mg 7.86mg 19%
Cholesterol 0mg 55mg 18%
Copper 0.101mg 0.25mg 17%
Carbs 49.42g 0g 16%
Starch 37.17g 15%
Phosphorus 98mg 200mg 15%
Calcium 144mg 12mg 13%
Potassium 126mg 490mg 11%
Fiber 2.7g 0g 11%
Vitamin B2 0.243mg 0.38mg 11%
Polyunsaturated fat 1.602g 2.539g 6%
Calories 266kcal 142kcal 6%
Fats 3.33g 6.34g 5%
Monounsaturated fat 0.599g 2.103g 4%
Choline 14.6mg 3%
Fructose 2.43g 3%
Vitamin E 0.22mg 1%
Zinc 0.74mg 0.64mg 1%
Magnesium 23mg 29mg 1%
Saturated fat 0.698g 0.981g 1%
Vitamin A 0µg 12µg 1%
Net carbs 46.72g 0g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.001g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.287g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +124.2%
Contains more FatsFats +90.4%
Contains more WaterWater +88.1%
Contains more OtherOther +168.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -28.8%
Contains more Mono. FatMonounsaturated fat +251.1%
Contains more Poly. FatPolyunsaturated fat +58.5%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.