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  6. White bread vs. Smoked salmon

White bread vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the main differences between white bread and smoked salmon?

  • White bread is richer in vitamin B1, iron, folate, and manganese, while smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B6, copper, and choline.
  • Smoked salmon's daily need coverage for vitamin B12 is 136% higher.
  • Smoked salmon has 56 times less folate than white bread. White bread has 111µg of folate, while smoked salmon has 2µg.
  • White bread has a higher glycemic index (73) than smoked salmon (0).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Fish, salmon, chinook, smoked types in this comparison.

Infographic

White bread 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.
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +1209.1%
Contains more IronIron +324.7%
Contains more ZincZinc +138.7%
Contains less SodiumSodium -27.1%
Contains more ManganeseManganese +3052.9%
Contains more PotassiumPotassium +38.9%
Contains more CopperCopper +127.7%
Contains more PhosphorusPhosphorus +67.3%
Contains more SeleniumSelenium +47.3%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +2217.4%
Contains more Vitamin B2Vitamin B2 +140.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +5450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +513.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +219.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +509.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.72mg

All nutrients comparison - raw data values

Nutrient White bread Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Vitamin B1 0.533mg 0.023mg 43%
Iron 3.61mg 0.85mg 35%
Folate 111µg 2µg 27%
Manganese 0.536mg 0.017mg 23%
Selenium 22µg 32.4µg 19%
Protein 8.85g 18.28g 19%
Carbs 49.42g 0g 16%
Starch 37.17g 15%
Vitamin B6 0.087mg 0.278mg 15%
Copper 0.101mg 0.23mg 14%
Choline 14.6mg 89mg 14%
Calcium 144mg 11mg 13%
Fiber 2.7g 0g 11%
Vitamin B2 0.243mg 0.101mg 11%
Phosphorus 98mg 164mg 9%
Sodium 490mg 672mg 8%
Vitamin E 0.22mg 1.35mg 8%
Cholesterol 0mg 23mg 8%
Vitamin B5 0.536mg 0.87mg 7%
Calories 266kcal 117kcal 7%
Monounsaturated fat 0.599g 2.023g 4%
Zinc 0.74mg 0.31mg 4%
Polyunsaturated fat 1.602g 0.995g 4%
Vitamin A 0µg 26µg 3%
Fructose 2.43g 3%
Fats 3.33g 4.32g 2%
Potassium 126mg 175mg 1%
Magnesium 23mg 18mg 1%
Saturated fat 0.698g 0.929g 1%
Net carbs 46.72g 0g N/A
Sugar 5.67g 0g N/A
Vitamin B3 4.78mg 4.72mg 0%
Vitamin K 0.2µg 0.1µg 0%
Trans fat 0.027g N/A
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 0%
Omega-3 - EPA 0.001g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.073g 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
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 +106.6%
Contains more FatsFats +29.7%
Contains more WaterWater +97.7%
Contains more OtherOther +172.7%

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
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 -24.9%
Contains more Poly. FatPolyunsaturated fat +61%
Contains more Mono. FatMonounsaturated fat +237.7%

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