Salmon raw vs. Rye — In-Depth Nutrition Comparison
Compare
How are salmon raw and rye different?
- Salmon raw is richer in vitamin B12, selenium, vitamin B6, and vitamin B3, while rye is higher in manganese, fiber, iron, magnesium, and phosphorus.
- Salmon raw covers your daily need for vitamin B12, 133% more than rye.
- Rye has a higher glycemic index (34) than salmon raw (0).
Fish, salmon, Atlantic, wild, raw and Rye grain types were used in this article.
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.
| Contains more SeleniumSelenium | +162.6% |
| Contains more MagnesiumMagnesium | +279.3% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +228.8% |
| Contains more CopperCopper | +46.8% |
| Contains more ZincZinc | +314.1% |
| Contains more PhosphorusPhosphorus | +66% |
| Contains less SodiumSodium | -95.5% |
| Contains more ManganeseManganese | +16006.3% |
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.
| Contains more Vitamin AVitamin A | +1100% |
| Contains more Vitamin B2Vitamin B2 | +51.4% |
| Contains more Vitamin B3Vitamin B3 | +84.1% |
| Contains more Vitamin B5Vitamin B5 | +14.3% |
| Contains more Vitamin B6Vitamin B6 | +178.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +39.8% |
| Contains more FolateFolate | +52% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
| Contains more ProteinProtein | +91.9% |
| Contains more FatsFats | +289% |
| Contains more WaterWater | +546.2% |
| Contains more OtherOther | +238.9% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
| Contains more Mono. FatMonounsaturated fat | +911.1% |
| Contains more Poly. FatPolyunsaturated fat | +231% |
| Contains less Sat. FatSaturated fat | -79.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 3.18µg | 0µg | 133% |
| Manganese | 0.016mg | 2.577mg | 111% |
| Fiber | 0g | 15.1g | 60% |
| Selenium | 36.5µg | 13.9µg | 41% |
| Vitamin B6 | 0.818mg | 0.294mg | 40% |
| Carbs | 0g | 75.86g | 25% |
| Iron | 0.8mg | 2.63mg | 23% |
| Vitamin B3 | 7.86mg | 4.27mg | 22% |
| Magnesium | 29mg | 110mg | 19% |
| Protein | 19.84g | 10.34g | 19% |
| Phosphorus | 200mg | 332mg | 19% |
| Cholesterol | 55mg | 0mg | 18% |
| Zinc | 0.64mg | 2.65mg | 18% |
| Copper | 0.25mg | 0.367mg | 13% |
| Polyunsaturated fat | 2.539g | 0.767g | 12% |
| Vitamin B2 | 0.38mg | 0.251mg | 10% |
| Calories | 142kcal | 338kcal | 10% |
| Vitamin B1 | 0.226mg | 0.316mg | 8% |
| Fats | 6.34g | 1.63g | 7% |
| Choline | 30.4mg | 6% | |
| Vitamin E | 0.85mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Monounsaturated fat | 2.103g | 0.208g | 5% |
| Vitamin B5 | 1.664mg | 1.456mg | 4% |
| Saturated fat | 0.981g | 0.197g | 4% |
| Folate | 25µg | 38µg | 3% |
| Sodium | 44mg | 2mg | 2% |
| Potassium | 490mg | 510mg | 1% |
| Calcium | 12mg | 24mg | 1% |
| Vitamin A | 12µg | 1µg | 1% |
| Net carbs | 0g | 60.76g | N/A |
| Sugar | 0.98g | N/A | |
| Tryptophan | 0.222mg | 0.108mg | 0% |
| Threonine | 0.87mg | 0.289mg | 0% |
| Isoleucine | 0.914mg | 0.208mg | 0% |
| Leucine | 1.613mg | 0.563mg | 0% |
| Lysine | 1.822mg | 0.286mg | 0% |
| Methionine | 0.587mg | 0.153mg | 0% |
| Phenylalanine | 0.775mg | 0.435mg | 0% |
| Valine | 1.022mg | 0.317mg | 0% |
| Histidine | 0.584mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - EPA | 0.321g | 0g | N/A |
| Omega-3 - DHA | 1.115g | 0g | N/A |
| Omega-3 - DPA | 0.287g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
77%
35%
Minerals Daily Need Coverage Score
49%
98%
Comparison summary
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Salmon raw is lower in glycemic index (difference - 34)
Which food is lower in Cholesterol?
Rye is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Rye contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 0.784g)
Which food is cheaper?
Rye is cheaper (difference - $12.6)
Which food is richer in minerals?
Rye is relatively richer in minerals
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.