Whole Wheat Flour vs. Salmon
Nutrition comparison of Whole 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
whole wheat flour
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and salmon:
- Both whole wheat flour and salmon are high in calories, potassium and protein.
- Salmon is an excellent source of Vitamin D.
- Whole wheat flour has more thiamin and folate, however, salmon contains more Vitamin B6 and Vitamin B12.
- Whole wheat flour is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and salmon are high in calories. Whole wheat flour has 161% more calories than salmon - whole wheat flour has 332 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to salmon per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Salmon | |
|---|---|---|
| Protein | 11% | 67% |
| Carbohydrates | 84% | ~ |
| Fat | 5% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and salmon has less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than salmon - whole wheat flour has 13.1g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both whole wheat flour and salmon are high in protein. Salmon has 113% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both whole wheat flour and salmon are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and whole wheat flour are low in trans fat - salmon has 0.03g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
cholesterol
Whole wheat flour has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than whole wheat flour - salmon has 35ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than whole wheat flour - salmon has 435iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and salmon contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Whole wheat flour and salmon contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin and folate, however, salmon contains more Vitamin B6 and Vitamin B12. Both whole wheat flour and salmon contain significant amounts of riboflavin, niacin and pantothenic acid.
| Whole Wheat Flour | Salmon | |
|---|---|---|
| Thiamin | 0.297 MG | 0.08 MG |
| Riboflavin | 0.188 MG | 0.105 MG |
| Niacin | 5.347 MG | 7.995 MG |
| Pantothenic acid | 1.011 MG | 1.03 MG |
| Vitamin B6 | 0.191 MG | 0.611 MG |
| Folate | 28 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Whole wheat flour has 371% more calcium than salmon - whole wheat flour has 33mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 876% more iron than salmon - whole wheat flour has 3.7mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both whole wheat flour and salmon are high in potassium. Whole wheat flour has a little more potassium (8%) than salmon by weight - whole wheat flour has 394mg of potassium per 100 grams and salmon has 366mg of potassium.
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Salmon (Fish, salmon, pink, raw) .
Whole 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 whole wheat flour or salmon contain more calories in 100 grams?Both whole wheat flour and salmon are high in calories. Whole wheat flour has 160% more calories than salmon - whole wheat flour has 332 calories in 100g and salmon has 127 calories.
Is whole wheat flour or salmon better for protein?
Both whole wheat flour and salmon are high in protein. Salmon has 110% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and salmon has 20.5g of protein.
Does whole wheat flour or salmon have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and salmon has fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and salmon has no carbs..
Does whole wheat flour or salmon contain more iron?
Whole wheat flour is an abundant source of iron and it has 880% more iron than salmon - whole wheat flour has 3.7mg of iron in 100 grams and salmon has 0.38mg of iron.
Does whole wheat flour or salmon contain more potassium?
Both whole wheat flour and salmon are high in potassium. Whole wheat flour has a little more potassium ( 10%) than salmon by weight - whole wheat flour has 394mg of potassium in 100 grams and salmon has 366mg of potassium.