White Bread vs. Salmon
Nutrition comparison of White Bread and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and salmon:
- Both white bread and salmon are high in calories and protein.
- For omega-3 fatty acids, salmon has more epa, dha and dpa than white bread.
- Salmon is an excellent source of Vitamin D and potassium.
- White bread has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and salmon are high in calories. White bread has 87% more calories than salmon - white bread has 238 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and much lighter in fat compared to salmon per calorie. White bread has a macronutrient ratio of 18:74:8 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Salmon | |
|---|---|---|
| Protein | 18% | 67% |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and salmon has less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than salmon - white bread has 9.2g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than white bread - white bread has 5g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both white bread and salmon are high in protein. Salmon has 92% more protein than white bread - white bread has 10.7g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both white bread and salmon are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both white bread and salmon are low in trans fat - white bread has 0.03g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
White bread has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than white bread - salmon has 35ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than white bread - salmon has 435iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and salmon contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
White bread and salmon contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both white bread and salmon contain significant amounts of niacin.
| White Bread | Salmon | |
|---|---|---|
| Thiamin | 0.51 MG | 0.08 MG |
| Riboflavin | 0.255 MG | 0.105 MG |
| Niacin | 4.455 MG | 7.995 MG |
| Pantothenic acid | 0.455 MG | 1.03 MG |
| Vitamin B6 | 0.08 MG | 0.611 MG |
| Folate | 127 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 96 times more calcium than salmon - white bread has 684mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
White bread is an excellent source of iron and it has 11 times more iron than salmon - white bread has 4.9mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 188% more potassium than white bread - white bread has 127mg 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 EPA, DHA and DPA than white bread per 100 grams. Both white bread and salmon contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.047 G |
| EPA | 0.003 G | 0.182 G |
| DHA | ~ | 0.333 G |
| DPA | ~ | 0.047 G |
| Total | 0.086 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than salmon per 100 grams.
| White Bread | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 0.879 G | 0.081 G |
| Total | 0.879 G | 0.085 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Salmon (Fish, salmon, pink, raw) .
White Bread 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 white bread or salmon contain more calories in 100 grams?Both white bread and salmon are high in calories. White bread has 90% more calories than salmon - white bread has 238 calories in 100g and salmon has 127 calories.
Is white bread or salmon better for protein?
Both white bread and salmon are high in protein. Salmon has 90% more protein than white bread - white bread has 10.7g of protein per 100 grams and salmon has 20.5g of protein.
Does white bread or salmon have more carbohydrates?
By weight, white bread is high in carbohydrates and salmon has fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and salmon has no carbs..
Does white bread or salmon contain more calcium?
White bread is a rich source of calcium and it has 96 times more calcium than salmon - white bread has 684mg of calcium in 100 grams and salmon has 7mg of calcium.
Does white bread or salmon contain more iron?
White bread is an abundant source of iron and it has 11 times more iron than salmon - white bread has 4.9mg of iron in 100 grams and salmon has 0.38mg of iron.
Does white bread or salmon contain more potassium?
Salmon is a rich source of potassium and it has 190% more potassium than white bread - white bread has 127mg of potassium in 100 grams and salmon has 366mg of potassium.