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

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A recap on differences between white bread and sockeye salmon

White bread is higher in iron, vitamin B1, folate, and manganese, yet sockeye salmon is higher in vitamin B12, vitamin D, vitamin B6, vitamin B3, phosphorus, and selenium.
Sockeye salmon covers your daily vitamin B12 needs 186% more than white bread.
White bread contains 41 times more manganese than sockeye salmon. While white bread contains 0.536mg of manganese, sockeye salmon contains only 0.013mg.
The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Fish, salmon, sockeye, cooked, dry heat.

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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.

White bread

Sockeye salmon

Contains more CalciumCalcium	+1209.1%
Contains more IronIron	+594.2%
Contains more CopperCopper	+32.9%
Contains more ZincZinc	+34.5%
Contains more ManganeseManganese	+4023.1%

Contains more MagnesiumMagnesium	+56.5%
Contains more PotassiumPotassium	+246%
Contains more PhosphorusPhosphorus	+211.2%
Contains less SodiumSodium	-81.2%
Contains more SeleniumSelenium	+61.4%

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.

White bread

Sockeye salmon

Contains more Vitamin B1Vitamin B1	+239.5%
Contains more Vitamin KVitamin K	+100%
Contains more FolateFolate	+1485.7%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+350%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+111.8%
Contains more Vitamin B5Vitamin B5	+137.7%
Contains more Vitamin B6Vitamin B6	+850.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+671.2%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.246mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	4.47µg	186%
Vitamin D	0µg	16.7µg	84%
Vitamin D	0IU	670IU	84%
Vitamin B6	0.087mg	0.827mg	57%
Iron	3.61mg	0.52mg	39%
Protein	8.85g	26.48g	35%
Vitamin B3	4.78mg	10.123mg	33%
Vitamin B1	0.533mg	0.157mg	31%
Phosphorus	98mg	305mg	30%
Folate	111µg	7µg	26%
Selenium	22µg	35.5µg	25%
Manganese	0.536mg	0.013mg	23%
Cholesterol	0mg	61mg	20%
Choline	14.6mg	112.6mg	18%
Sodium	490mg	92mg	17%
Carbs	49.42g	0g	16%
Vitamin B5	0.536mg	1.274mg	15%
Starch	37.17g	0g	15%
Calcium	144mg	11mg	13%
Fiber	2.7g	0g	11%
Potassium	126mg	436mg	9%
Calories	266kcal	156kcal	6%
Vitamin A	0µg	58µg	6%
Vitamin E	0.22mg	0.99mg	5%
Fructose	2.43g	0g	3%
Copper	0.101mg	0.076mg	3%
Magnesium	23mg	36mg	3%
Fats	3.33g	5.57g	3%
Monounsaturated fat	0.599g	1.864g	3%
Zinc	0.74mg	0.55mg	2%
Polyunsaturated fat	1.602g	1.327g	2%
Saturated fat	0.698g	0.969g	1%
Net carbs	46.72g	0g	N/A
Sugar	5.67g	0g	N/A
Vitamin B2	0.243mg	0.246mg	0%
Vitamin K	0.2µg	0.1µg	0%
Trans fat	0.027g	0.023g	N/A
Tryptophan		0.335mg	0%
Threonine		1.247mg	0%
Isoleucine		1.274mg	0%
Leucine		2.185mg	0%
Lysine		2.574mg	0%
Methionine		0.858mg	0%
Phenylalanine		1.086mg	0%
Valine		1.461mg	0%
Histidine		0.711mg	0%
Omega-3 - EPA	0.001g	0.299g	N/A
Omega-3 - DHA	0g	0.56g	N/A
Omega-3 - ALA	0.166g		N/A
Omega-3 - DPA	0g	0.093g	N/A
Omega-6 - Eicosadienoic acid	0.002g	0.019g	N/A