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  6. Salmon raw vs. Rye

Salmon raw vs. Rye — In-Depth Nutrition Comparison

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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 of Vitamin B12 133% more than Rye.

Fish, salmon, Atlantic, wild, raw and Rye grain types were used in this article.

Infographic

Salmon raw vs Rye 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
1
:
9
Rye
Rye
Contains more Selenium +162.6%
Contains more Calcium +100%
Contains more Iron +228.8%
Contains more Magnesium +279.3%
Contains more Phosphorus +66%
Contains less Sodium -95.5%
Contains more Zinc +314.1%
Contains more Copper +46.8%
Contains more Manganese +16006.3%
Equal in Potassium - 510
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Selenium +162.6%
Contains more Calcium +100%
Contains more Iron +228.8%
Contains more Magnesium +279.3%
Contains more Phosphorus +66%
Contains less Sodium -95.5%
Contains more Zinc +314.1%
Contains more Copper +46.8%
Contains more Manganese +16006.3%
Equal in Potassium - 510

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
6
:
5
Rye
Rye
Contains more Vitamin A +263.6%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +84.1%
Contains more Vitamin B5 +14.3%
Contains more Vitamin B6 +178.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +39.8%
Contains more Folate +52%
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%
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%
Contains more Vitamin A +263.6%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +84.1%
Contains more Vitamin B5 +14.3%
Contains more Vitamin B6 +178.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +39.8%
Contains more Folate +52%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
4
:
1
Rye
Rye
Contains more Protein +91.9%
Contains more Fats +289%
Contains more Water +546.2%
Contains more Other +238.9%
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
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +91.9%
Contains more Fats +289%
Contains more Water +546.2%
Contains more Other +238.9%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +911.1%
Contains more Polyunsaturated fat +231%
Contains less Saturated Fat -79.9%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +911.1%
Contains more Polyunsaturated fat +231%
Contains less Saturated 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.
Salmon raw Rye
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Rye Opinion
Net carbs 0g 60.76g Rye
Protein 19.84g 10.34g Salmon raw
Fats 6.34g 1.63g Salmon raw
Carbs 0g 75.86g Rye
Calories 142kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Salmon raw
Fiber 0g 15.1g Rye
Calcium 12mg 24mg Rye
Iron 0.8mg 2.63mg Rye
Magnesium 29mg 110mg Rye
Phosphorus 200mg 332mg Rye
Potassium 490mg 510mg Rye
Sodium 44mg 2mg Rye
Zinc 0.64mg 2.65mg Rye
Copper 0.25mg 0.367mg Rye
Manganese 0.016mg 2.577mg Rye
Selenium 36.5µg 13.9µg Salmon raw
Vitamin A 40IU 11IU Salmon raw
Vitamin A RAE 12µg 1µg Salmon raw
Vitamin E 0.85mg Rye
Vitamin B1 0.226mg 0.316mg Rye
Vitamin B2 0.38mg 0.251mg Salmon raw
Vitamin B3 7.86mg 4.27mg Salmon raw
Vitamin B5 1.664mg 1.456mg Salmon raw
Vitamin B6 0.818mg 0.294mg Salmon raw
Folate 25µg 38µg Rye
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 5.9µg Rye
Tryptophan 0.222mg 0.108mg Salmon raw
Threonine 0.87mg 0.289mg Salmon raw
Isoleucine 0.914mg 0.208mg Salmon raw
Leucine 1.613mg 0.563mg Salmon raw
Lysine 1.822mg 0.286mg Salmon raw
Methionine 0.587mg 0.153mg Salmon raw
Phenylalanine 0.775mg 0.435mg Salmon raw
Valine 1.022mg 0.317mg Salmon raw
Histidine 0.584mg 0.189mg Salmon raw
Cholesterol 55mg 0mg Rye
Saturated Fat 0.981g 0.197g Rye
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 0.208g Salmon raw
Polyunsaturated fat 2.539g 0.767g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Rye
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
36%
Rye
Minerals Daily Need Coverage Score
49%
Salmon raw
98%
Rye

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 34)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.784g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $12.6)
Which food is richer in minerals?
Rye
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.

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