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  6. Wild rice vs. Salmon

Wild rice vs. Salmon — In-Depth Nutrition Comparison

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What are the main differences between Wild rice and Salmon?

  • Salmon has more Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Vitamin B5, Phosphorus, Vitamin B1, and Choline than Wild rice.
  • Salmon's daily need coverage for Vitamin B12 is 117% higher.

We used Wild rice, cooked and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this comparison.

Infographic

Wild rice 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.
Wild rice
Wild rice
6
:
4
Salmon
Salmon
Contains more Iron +76.5%
Contains less Sodium -95.1%
Contains more Zinc +211.6%
Contains more Copper +146.9%
Contains more Manganese +1662.5%
Contains more Calcium +400%
Contains more Phosphorus +207.3%
Contains more Potassium +280.2%
Contains more Selenium +5075%
Equal in Magnesium - 30
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Iron +76.5%
Contains less Sodium -95.1%
Contains more Zinc +211.6%
Contains more Copper +146.9%
Contains more Manganese +1662.5%
Contains more Calcium +400%
Contains more Phosphorus +207.3%
Contains more Potassium +280.2%
Contains more Selenium +5075%
Equal in Magnesium - 30

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.
Wild rice
Wild rice
1
:
11
Salmon
Salmon
Contains more Vitamin K +400%
Contains more Vitamin A +7566.7%
Contains more Vitamin E +375%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +553.8%
Contains more Vitamin B2 +55.2%
Contains more Vitamin B3 +525.1%
Contains more Vitamin B5 +857.8%
Contains more Vitamin B6 +379.3%
Contains more Folate +30.8%
Contains more Vitamin B12 +∞%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 K +400%
Contains more Vitamin A +7566.7%
Contains more Vitamin E +375%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +553.8%
Contains more Vitamin B2 +55.2%
Contains more Vitamin B3 +525.1%
Contains more Vitamin B5 +857.8%
Contains more Vitamin B6 +379.3%
Contains more Folate +30.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Salmon
Salmon
Contains more Carbs +∞%
Contains more Water +14.2%
Contains more Protein +453.9%
Contains more Fats +3532.4%
Contains more Other +100%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 Water +14.2%
Contains more Protein +453.9%
Contains more Fats +3532.4%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Salmon
Salmon
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +8262%
Contains more Polyunsaturated fat +2037.6%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +8262%
Contains more Polyunsaturated fat +2037.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Salmon Opinion
Net carbs 19.54g 0g Wild rice
Protein 3.99g 22.1g Salmon
Fats 0.34g 12.35g Salmon
Carbs 21.34g 0g Wild rice
Calories 101kcal 206kcal Salmon
Fructose 0.2g Wild rice
Sugar 0.73g 0g Salmon
Fiber 1.8g 0g Wild rice
Calcium 3mg 15mg Salmon
Iron 0.6mg 0.34mg Wild rice
Magnesium 32mg 30mg Wild rice
Phosphorus 82mg 252mg Salmon
Potassium 101mg 384mg Salmon
Sodium 3mg 61mg Wild rice
Zinc 1.34mg 0.43mg Wild rice
Copper 0.121mg 0.049mg Wild rice
Manganese 0.282mg 0.016mg Wild rice
Selenium 0.8µg 41.4µg Salmon
Vitamin A 3IU 230IU Salmon
Vitamin A RAE 0µg 69µg Salmon
Vitamin E 0.24mg 1.14mg Salmon
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.052mg 0.34mg Salmon
Vitamin B2 0.087mg 0.135mg Salmon
Vitamin B3 1.287mg 8.045mg Salmon
Vitamin B5 0.154mg 1.475mg Salmon
Vitamin B6 0.135mg 0.647mg Salmon
Folate 26µg 34µg Salmon
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 0.5µg 0.1µg Wild rice
Tryptophan 0.049mg 0.248mg Salmon
Threonine 0.127mg 0.969mg Salmon
Isoleucine 0.167mg 1.018mg Salmon
Leucine 0.276mg 1.796mg Salmon
Lysine 0.17mg 2.03mg Salmon
Methionine 0.119mg 0.654mg Salmon
Phenylalanine 0.195mg 0.863mg Salmon
Valine 0.232mg 1.139mg Salmon
Histidine 0.104mg 0.651mg Salmon
Cholesterol 0mg 63mg Wild rice
Saturated Fat 0.049g 2.397g Wild rice
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 0.05g 4.181g Salmon
Polyunsaturated fat 0.213g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
10%
Wild rice
110%
Salmon
Minerals Daily Need Coverage Score
21%
Wild rice
44%
Salmon

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.348g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $13)
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is richer in minerals?
?
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.