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  6. Salmon raw vs. Wild rice

Salmon raw vs. Wild rice — In-Depth Nutrition Comparison

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A recap on the differences between salmon raw and wild rice

  • Salmon raw is higher than wild rice in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, vitamin B1, and copper.
  • Salmon raw covers your daily vitamin B12 needs 133% more than wild rice.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Wild rice, cooked.

Infographic

Salmon raw vs Wild rice 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +385.1%
Contains more IronIron +33.3%
Contains more CopperCopper +106.6%
Contains more PhosphorusPhosphorus +143.9%
Contains more SeleniumSelenium +4462.5%
Contains more MagnesiumMagnesium +10.3%
Contains more ZincZinc +109.4%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +1662.5%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +334.6%
Contains more Vitamin B2Vitamin B2 +336.8%
Contains more Vitamin B3Vitamin B3 +510.7%
Contains more Vitamin B5Vitamin B5 +980.5%
Contains more Vitamin B6Vitamin B6 +505.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient Salmon raw Wild rice DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.8µg 65%
Vitamin B6 0.818mg 0.135mg 53%
Vitamin B3 7.86mg 1.287mg 41%
Protein 19.84g 3.99g 32%
Vitamin B5 1.664mg 0.154mg 30%
Vitamin B2 0.38mg 0.087mg 23%
Cholesterol 55mg 0mg 18%
Phosphorus 200mg 82mg 17%
Polyunsaturated fat 2.539g 0.213g 16%
Vitamin B1 0.226mg 0.052mg 15%
Copper 0.25mg 0.121mg 14%
Manganese 0.016mg 0.282mg 12%
Potassium 490mg 101mg 11%
Fats 6.34g 0.34g 9%
Carbs 0g 21.34g 7%
Fiber 0g 1.8g 7%
Zinc 0.64mg 1.34mg 6%
Monounsaturated fat 2.103g 0.05g 5%
Saturated fat 0.981g 0.049g 4%
Iron 0.8mg 0.6mg 3%
Choline 10.2mg 2%
Calories 142kcal 101kcal 2%
Vitamin E 0.24mg 2%
Sodium 44mg 3mg 2%
Vitamin A 12µg 0µg 1%
Calcium 12mg 3mg 1%
Magnesium 29mg 32mg 1%
Net carbs 0g 19.54g N/A
Sugar 0.73g N/A
Vitamin K 0.5µg 0%
Folate 25µg 26µg 0%
Tryptophan 0.222mg 0.049mg 0%
Threonine 0.87mg 0.127mg 0%
Isoleucine 0.914mg 0.167mg 0%
Leucine 1.613mg 0.276mg 0%
Lysine 1.822mg 0.17mg 0%
Methionine 0.587mg 0.119mg 0%
Phenylalanine 0.775mg 0.195mg 0%
Valine 1.022mg 0.232mg 0%
Histidine 0.584mg 0.104mg 0%
Fructose 0.2g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +397.2%
Contains more FatsFats +1764.7%
Contains more OtherOther +1230%
Contains more CarbsCarbs +∞%
~equal in Water ~73.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +4106%
Contains more Poly. FatPolyunsaturated fat +1092%
Contains less Sat. FatSaturated fat -95%

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.