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  6. Chinook salmon vs. Wild rice raw

Chinook salmon vs. Wild rice raw — In-Depth Nutrition Comparison

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How are chinook salmon and wild rice raw different?

  • Chinook salmon is richer in vitamin B12, selenium, and vitamin B3, while wild rice raw is higher in manganese, copper, zinc, fiber, and folate.
  • Chinook salmon covers your daily need for vitamin B12, 120% more than wild rice raw.
  • Wild rice raw has a higher glycemic index (57) than chinook salmon (0).

Fish, salmon, chinook, cooked, dry heat and Wild rice, raw types were used in this article.

Infographic

Chinook salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +18.3%
Contains more SeleniumSelenium +1571.4%
Contains more MagnesiumMagnesium +45.1%
Contains more IronIron +115.4%
Contains more CopperCopper +888.7%
Contains more ZincZinc +964.3%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +6894.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin B3Vitamin B3 +49.2%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +161.4%
Contains more Vitamin B2Vitamin B2 +70.1%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more FolateFolate +171.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Wild rice raw DV% diff.
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 2.8µg 80%
Manganese 0.019mg 1.329mg 57%
Copper 0.053mg 0.524mg 52%
Zinc 0.56mg 5.96mg 49%
Cholesterol 85mg 0mg 28%
Carbs 0g 74.9g 25%
Fiber 0g 6.2g 25%
Protein 25.72g 14.73g 22%
Vitamin B3 10.045mg 6.733mg 21%
Fats 13.38g 1.08g 19%
Vitamin A 149µg 1µg 16%
Folate 35µg 95µg 15%
Monounsaturated fat 5.742g 0.159g 14%
Saturated fat 3.214g 0.156g 14%
Iron 0.91mg 1.96mg 13%
Magnesium 122mg 177mg 13%
Polyunsaturated fat 2.662g 0.676g 13%
Phosphorus 371mg 433mg 9%
Vitamin B2 0.154mg 0.262mg 8%
Choline 35mg 6%
Calories 231kcal 357kcal 6%
Vitamin B1 0.044mg 0.115mg 6%
Vitamin E 0.82mg 5%
Vitamin B6 0.462mg 0.391mg 5%
Vitamin C 4.1mg 0mg 5%
Vitamin B5 0.865mg 1.074mg 4%
Sodium 60mg 7mg 2%
Vitamin K 1.9µg 2%
Potassium 505mg 427mg 2%
Calcium 28mg 21mg 1%
Net carbs 0g 68.7g N/A
Sugar 2.5g N/A
Tryptophan 0.288mg 0.179mg 0%
Threonine 1.127mg 0.469mg 0%
Isoleucine 1.185mg 0.618mg 0%
Leucine 2.09mg 1.018mg 0%
Lysine 2.362mg 0.629mg 0%
Methionine 0.761mg 0.438mg 0%
Phenylalanine 1.004mg 0.721mg 0%
Valine 1.325mg 0.858mg 0%
Histidine 0.757mg 0.384mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
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 ProteinProtein +74.6%
Contains more FatsFats +1138.9%
Contains more WaterWater +745.4%
Contains more CarbsCarbs +∞%
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +3511.3%
Contains more Poly. FatPolyunsaturated fat +293.8%
Contains less Sat. FatSaturated fat -95.1%

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.