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  6. Salmon raw vs. Wild rice raw

Salmon raw vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between Salmon raw and Wild rice raw

  • Salmon raw is richer in Vitamin B12, Selenium, and Vitamin B6, yet Wild rice raw is richer in Manganese, Zinc, Magnesium, Phosphorus, Copper, and Fiber.
  • Daily need coverage for Vitamin B12 from Salmon raw is 133% higher.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Wild rice, raw.

Infographic

Salmon raw vs Wild rice raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon raw
Salmon raw
2
:
8
Wild rice raw
Wild rice raw
Contains more Potassium +14.8%
Contains more Selenium +1203.6%
Contains more Calcium +75%
Contains more Iron +145%
Contains more Magnesium +510.3%
Contains more Phosphorus +116.5%
Contains less Sodium -84.1%
Contains more Zinc +831.3%
Contains more Copper +109.6%
Contains more Manganese +8206.3%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Potassium +14.8%
Contains more Selenium +1203.6%
Contains more Calcium +75%
Contains more Iron +145%
Contains more Magnesium +510.3%
Contains more Phosphorus +116.5%
Contains less Sodium -84.1%
Contains more Zinc +831.3%
Contains more Copper +109.6%
Contains more Manganese +8206.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon raw
Salmon raw
7
:
4
Wild rice raw
Wild rice raw
Contains more Vitamin A +110.5%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +54.9%
Contains more Vitamin B6 +109.2%
Contains more Vitamin B12 +∞%
Contains more Folate +280%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +110.5%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +54.9%
Contains more Vitamin B6 +109.2%
Contains more Vitamin B12 +∞%
Contains more Folate +280%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
4
:
1
Wild rice raw
Wild rice raw
Contains more Protein +34.7%
Contains more Fats +487%
Contains more Water +782.7%
Contains more Other +247.7%
Contains more Carbs +∞%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Protein +34.7%
Contains more Fats +487%
Contains more Water +782.7%
Contains more Other +247.7%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +1222.6%
Contains more Polyunsaturated fat +275.6%
Contains less Saturated Fat -84.1%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +1222.6%
Contains more Polyunsaturated fat +275.6%
Contains less Saturated Fat -84.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Wild rice raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Wild rice raw Opinion
Net carbs 0g 68.7g Wild rice raw
Protein 19.84g 14.73g Salmon raw
Fats 6.34g 1.08g Salmon raw
Carbs 0g 74.9g Wild rice raw
Calories 142kcal 357kcal Wild rice raw
Sugar 2.5g Salmon raw
Fiber 0g 6.2g Wild rice raw
Calcium 12mg 21mg Wild rice raw
Iron 0.8mg 1.96mg Wild rice raw
Magnesium 29mg 177mg Wild rice raw
Phosphorus 200mg 433mg Wild rice raw
Potassium 490mg 427mg Salmon raw
Sodium 44mg 7mg Wild rice raw
Zinc 0.64mg 5.96mg Wild rice raw
Copper 0.25mg 0.524mg Wild rice raw
Manganese 0.016mg 1.329mg Wild rice raw
Selenium 36.5µg 2.8µg Salmon raw
Vitamin A 40IU 19IU Salmon raw
Vitamin A RAE 12µg 1µg Salmon raw
Vitamin E 0.82mg Wild rice raw
Vitamin B1 0.226mg 0.115mg Salmon raw
Vitamin B2 0.38mg 0.262mg Salmon raw
Vitamin B3 7.86mg 6.733mg Salmon raw
Vitamin B5 1.664mg 1.074mg Salmon raw
Vitamin B6 0.818mg 0.391mg Salmon raw
Folate 25µg 95µg Wild rice raw
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.222mg 0.179mg Salmon raw
Threonine 0.87mg 0.469mg Salmon raw
Isoleucine 0.914mg 0.618mg Salmon raw
Leucine 1.613mg 1.018mg Salmon raw
Lysine 1.822mg 0.629mg Salmon raw
Methionine 0.587mg 0.438mg Salmon raw
Phenylalanine 0.775mg 0.721mg Salmon raw
Valine 1.022mg 0.858mg Salmon raw
Histidine 0.584mg 0.384mg Salmon raw
Cholesterol 55mg 0mg Wild rice raw
Saturated Fat 0.981g 0.156g Wild rice raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 0.159g Salmon raw
Polyunsaturated fat 2.539g 0.676g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Salmon raw
39%
Wild rice raw
Minerals Daily Need Coverage Score
49%
Salmon raw
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.825g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $13)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.