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  6. Rye vs. Salmon

Rye vs. Salmon — In-Depth Nutrition Comparison

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How are Rye and Salmon different?

  • Rye is higher in Manganese, Fiber, Copper, and Iron, however, Salmon is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Salmon is 117% higher.

Rye grain and Fish, salmon, Atlantic, farmed, cooked, dry heat are the varieties used in this article.

Infographic

Rye vs Salmon 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.
Rye
Rye
9
:
1
Salmon
Salmon
Contains more Calcium +60%
Contains more Iron +673.5%
Contains more Magnesium +266.7%
Contains more Phosphorus +31.7%
Contains more Potassium +32.8%
Contains less Sodium -96.7%
Contains more Zinc +516.3%
Contains more Copper +649%
Contains more Manganese +16006.3%
Contains more Selenium +197.8%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +60%
Contains more Iron +673.5%
Contains more Magnesium +266.7%
Contains more Phosphorus +31.7%
Contains more Potassium +32.8%
Contains less Sodium -96.7%
Contains more Zinc +516.3%
Contains more Copper +649%
Contains more Manganese +16006.3%
Contains more Selenium +197.8%

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.
Rye
Rye
3
:
9
Salmon
Salmon
Contains more Vitamin B2 +85.9%
Contains more Folate +11.8%
Contains more Vitamin K +5800%
Contains more Vitamin A +1990.9%
Contains more Vitamin E +34.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +88.4%
Contains more Vitamin B6 +120.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.34
Equal in Vitamin B5 - 1.475
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin B2 +85.9%
Contains more Folate +11.8%
Contains more Vitamin K +5800%
Contains more Vitamin A +1990.9%
Contains more Vitamin E +34.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +88.4%
Contains more Vitamin B6 +120.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.34
Equal in Vitamin B5 - 1.475

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Salmon
Salmon
Contains more Carbs +∞%
Contains more Other +96.3%
Contains more Protein +113.7%
Contains more Fats +657.7%
Contains more Water +510.8%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Carbs +∞%
Contains more Other +96.3%
Contains more Protein +113.7%
Contains more Fats +657.7%
Contains more Water +510.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Salmon
Salmon
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +1910.1%
Contains more Polyunsaturated fat +493.6%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +1910.1%
Contains more Polyunsaturated fat +493.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Salmon Opinion
Net carbs 60.76g 0g Rye
Protein 10.34g 22.1g Salmon
Fats 1.63g 12.35g Salmon
Carbs 75.86g 0g Rye
Calories 338kcal 206kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 0g Salmon
Fiber 15.1g 0g Rye
Calcium 24mg 15mg Rye
Iron 2.63mg 0.34mg Rye
Magnesium 110mg 30mg Rye
Phosphorus 332mg 252mg Rye
Potassium 510mg 384mg Rye
Sodium 2mg 61mg Rye
Zinc 2.65mg 0.43mg Rye
Copper 0.367mg 0.049mg Rye
Manganese 2.577mg 0.016mg Rye
Selenium 13.9µg 41.4µg Salmon
Vitamin A 11IU 230IU Salmon
Vitamin A RAE 1µg 69µg Salmon
Vitamin E 0.85mg 1.14mg Salmon
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.316mg 0.34mg Salmon
Vitamin B2 0.251mg 0.135mg Rye
Vitamin B3 4.27mg 8.045mg Salmon
Vitamin B5 1.456mg 1.475mg Salmon
Vitamin B6 0.294mg 0.647mg Salmon
Folate 38µg 34µg Rye
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 5.9µg 0.1µg Rye
Tryptophan 0.108mg 0.248mg Salmon
Threonine 0.289mg 0.969mg Salmon
Isoleucine 0.208mg 1.018mg Salmon
Leucine 0.563mg 1.796mg Salmon
Lysine 0.286mg 2.03mg Salmon
Methionine 0.153mg 0.654mg Salmon
Phenylalanine 0.435mg 0.863mg Salmon
Valine 0.317mg 1.139mg Salmon
Histidine 0.189mg 0.651mg Salmon
Cholesterol 0mg 63mg Rye
Saturated Fat 0.197g 2.397g Rye
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 0.208g 4.181g Salmon
Polyunsaturated fat 0.767g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Rye
110%
Salmon
Minerals Daily Need Coverage Score
98%
Rye
44%
Salmon

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.2g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $12.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.