Wheat Flour vs. Salmon
Nutrition comparison of Wheat Flour and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and salmon:
- Both wheat flour and salmon are high in calories and protein.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than wheat flour.
- Salmon is an excellent source of Vitamin D and potassium.
- Wheat flour has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and salmon are high in calories. Wheat flour has 184% more calories than salmon - wheat flour has 361 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to salmon per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Salmon | |
|---|---|---|
| Protein | 14% | 67% |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and salmon has less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than salmon - wheat flour has 2.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Wheat flour and salmon contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both wheat flour and salmon are high in protein. Salmon has 71% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both wheat flour and salmon are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and wheat flour are low in trans fat - salmon has 0.03g of trans fat per 100 grams and wheat flour does not contain significant amounts.
cholesterol
Wheat flour has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than wheat flour - salmon has 35ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than wheat flour - salmon has 435iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and salmon contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Wheat flour and salmon contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both wheat flour and salmon contain significant amounts of niacin.
| Wheat Flour | Salmon | |
|---|---|---|
| Thiamin | 0.812 MG | 0.08 MG |
| Riboflavin | 0.512 MG | 0.105 MG |
| Niacin | 7.554 MG | 7.995 MG |
| Pantothenic acid | 0.438 MG | 1.03 MG |
| Vitamin B6 | 0.037 MG | 0.611 MG |
| Folate | 183 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Wheat flour has 114% more calcium than salmon - wheat flour has 15mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 10 times more iron than salmon - wheat flour has 4.4mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 266% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than wheat flour per 100 grams. Both wheat flour and salmon contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.043 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than salmon per 100 grams.
| Wheat Flour | Salmon | |
|---|---|---|
| linoleic acid | 0.685 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.685 G | 0.085 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Wheat Flour or Salmon .
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Salmon (Fish, salmon, pink, raw) .
Wheat Flour g
()
|
Daily Values (%) |
Salmon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat flour or salmon contain more calories in 100 grams?Both wheat flour and salmon are high in calories. Wheat flour has 180% more calories than salmon - wheat flour has 361 calories in 100g and salmon has 127 calories.
Is wheat flour or salmon better for protein?
Both wheat flour and salmon are high in protein. Salmon has 70% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and salmon has 20.5g of protein.
Does wheat flour or salmon have more carbohydrates?
By weight, wheat flour is high in carbohydrates and salmon has fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and salmon has no carbs..
Does wheat flour or salmon contain more iron?
Wheat flour is an abundant source of iron and it has 10 times more iron than salmon - wheat flour has 4.4mg of iron in 100 grams and salmon has 0.38mg of iron.
Does wheat flour or salmon contain more potassium?
Salmon is a rich source of potassium and it has 270% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and salmon has 366mg of potassium.