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.
Detailed nutritional comparison of wheat flour and salmon is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Wheat Flour src
Image of Salmon src

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 100g

( 100 g )
Daily Values (%)

Salmon 100g

( 100 g )
361KCAL 18%
184% calories
127KCAL 6%
73G 29%
>999% carbohydrates
2.4G 10%
>999% dietary fiber
0.31G >999% sugar
1.7G 3%
total fat 159%
4.4G 7%
0.24G 1%
saturated fat 237%
0.81G 5%
0.14G monounsaturated fat 828% 1.3G
0.73G polyunsaturated fat 11% 0.81G
trans fat >999% 0.03G
cholesterol >999% 46MG
2MG 0.1%
sodium >999%
75MG 5%
Vitamins and Minerals
Vitamin A >999%
35UG 5%
Vitamin D >999%
435IU 87%
15MG 2%
114% calcium
7MG 1%
4.4MG 25%
>999% iron
0.38MG 2%
25MG 8%
magnesium 8%
27MG 9%
100MG 4%
potassium 266%
366MG 16%
0.81MG 74%
911% thiamin (Vit B1)
0.08MG 7%
0.51MG 47%
363% riboflavin (Vit B2)
0.11MG 10%
7.6MG 54%
niacin (Vit B3) 5%
8MG 57%
0.04MG 3%
Vitamin B6 >999%
0.61MG 47%
0.44MG 9%
pantothenic acid (Vit B5) 127%
1MG 21%
183UG 46%
>999% folate (Vit B9)
4UG 1%
Vitamin B12 >999%
4.2UG 173%
0.4MG 3%
Vitamin E
0.4MG 3%
0.3UG 0.3%
Vitamin K 33%
0.4UG 0.4%
12G 24%
protein 75%
21G 41%
10MG 2%
choline 850%
95MG 22%
0.18MG 15%
200% copper
0.06MG 5%
0.79MG 44%
>999% manganese
0.01MG 1%
97MG 14%
phosphorus 169%
261MG 37%
40UG 72%
29% selenium
31UG 57%
0.85MG 11%
118% zinc
0.39MG 5%
13G Water 485% 76G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7).

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.