Whole Wheat Bread vs. Salmon
Nutrition comparison of Whole Wheat Bread 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 bread
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and salmon:
- Both whole wheat bread and salmon are high in calories, potassium and protein.
- Salmon is an excellent source of Vitamin D.
- Whole wheat bread has more thiamin and folate, however, salmon contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and salmon are high in calories. Whole wheat bread has 109% more calories than salmon - whole wheat bread has 265 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and lighter in fat compared to salmon per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Salmon | |
|---|---|---|
| Protein | 20% | 67% |
| Carbohydrates | 66% | ~ |
| Fat | 14% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and salmon has less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than salmon - whole wheat bread has 7.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both whole wheat bread and salmon are high in protein. Salmon has 53% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both whole wheat bread and salmon are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and whole wheat bread are low in trans fat - salmon has 0.03g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
cholesterol
Whole wheat bread has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and salmon contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than whole wheat bread - salmon has 35ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than whole wheat bread - salmon has 435iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and salmon contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Whole wheat bread and salmon contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin and folate, however, salmon contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both whole wheat bread and salmon contain significant amounts of riboflavin and niacin.
| Whole Wheat Bread | Salmon | |
|---|---|---|
| Thiamin | 0.279 MG | 0.08 MG |
| Riboflavin | 0.131 MG | 0.105 MG |
| Niacin | 4.042 MG | 7.995 MG |
| Pantothenic acid | 0.336 MG | 1.03 MG |
| Vitamin B6 | 0.263 MG | 0.611 MG |
| Folate | 75 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 13 times more calcium than salmon - whole wheat bread has 103mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 558% more iron than salmon - whole wheat bread has 2.5mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both whole wheat bread and salmon are high in potassium. Salmon has 59% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than whole wheat bread per 100 grams.
| Whole Wheat Bread | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.205 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than salmon per 100 grams.
| Whole Wheat Bread | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 1.667 G | 0.081 G |
| Total | 1.667 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 Whole Wheat Bread or Salmon .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Salmon (Fish, salmon, pink, raw) .
Whole Wheat 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 bread or salmon contain more calories in 100 grams?Both whole wheat bread and salmon are high in calories. Whole wheat bread has 110% more calories than salmon - whole wheat bread has 265 calories in 100g and salmon has 127 calories.
Is whole wheat bread or salmon better for protein?
Both whole wheat bread and salmon are high in protein. Salmon has 50% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and salmon has 20.5g of protein.
Does whole wheat bread or salmon have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and salmon has fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and salmon has no carbs..
Does whole wheat bread or salmon contain more calcium?
Whole wheat bread is a rich source of calcium and it has 13 times more calcium than salmon - whole wheat bread has 103mg of calcium in 100 grams and salmon has 7mg of calcium.
Does whole wheat bread or salmon contain more potassium?
Both whole wheat bread and salmon are high in potassium. Salmon has 60% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and salmon has 366mg of potassium.