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  6. Salmon raw vs. Wild rice raw

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

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The main differences between Salmon raw and Wild rice raw

  • Salmon raw is richer in Vitamin B12, Selenium, and Vitamin B6, yet Wild rice raw is richer in Manganese, Zinc, Magnesium, Phosphorus, Copper, and Fiber.
  • Daily need coverage for Vitamin B12 from Salmon raw is 133% higher.

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

Infographic

Salmon raw 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 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more PotassiumPotassium +14.8%
Contains more SeleniumSelenium +1203.6%
Contains more MagnesiumMagnesium +510.3%
Contains more CalciumCalcium +75%
Contains more IronIron +145%
Contains more CopperCopper +109.6%
Contains more ZincZinc +831.3%
Contains more PhosphorusPhosphorus +116.5%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +8206.3%

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.
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% 2.4% 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% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +110.5%
Contains more Vitamin B1Vitamin B1 +96.5%
Contains more Vitamin B2Vitamin B2 +45%
Contains more Vitamin B3Vitamin B3 +16.7%
Contains more Vitamin B5Vitamin B5 +54.9%
Contains more Vitamin B6Vitamin B6 +109.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +280%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
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 +34.7%
Contains more FatsFats +487%
Contains more WaterWater +782.7%
Contains more OtherOther +247.7%
Contains more CarbsCarbs +∞%

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 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated Fat +1222.6%
Contains more Poly. FatPolyunsaturated fat +275.6%
Contains less Sat. FatSaturated Fat -84.1%

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 Wild rice raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Wild rice raw Opinion
Calories 142kcal 357kcal Wild rice raw
Protein 19.84g 14.73g Salmon raw
Fats 6.34g 1.08g Salmon raw
Net carbs 0g 68.7g Wild rice raw
Carbs 0g 74.9g Wild rice raw
Cholesterol 55mg 0mg Wild rice raw
Magnesium 29mg 177mg Wild rice raw
Calcium 12mg 21mg Wild rice raw
Potassium 490mg 427mg Salmon raw
Iron 0.8mg 1.96mg Wild rice raw
Sugar 2.5g Salmon raw
Fiber 0g 6.2g Wild rice raw
Copper 0.25mg 0.524mg Wild rice raw
Zinc 0.64mg 5.96mg Wild rice raw
Phosphorus 200mg 433mg Wild rice raw
Sodium 44mg 7mg Wild rice raw
Vitamin A 40IU 19IU Salmon raw
Vitamin A 12µg 1µg Salmon raw
Vitamin E 0.82mg Wild rice raw
Manganese 0.016mg 1.329mg Wild rice raw
Selenium 36.5µg 2.8µg Salmon raw
Vitamin B1 0.226mg 0.115mg Salmon raw
Vitamin B2 0.38mg 0.262mg Salmon raw
Vitamin B3 7.86mg 6.733mg Salmon raw
Vitamin B5 1.664mg 1.074mg Salmon raw
Vitamin B6 0.818mg 0.391mg Salmon raw
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 1.9µg Wild rice raw
Folate 25µg 95µg Wild rice raw
Choline 35mg Wild rice raw
Saturated Fat 0.981g 0.156g Wild rice raw
Monounsaturated Fat 2.103g 0.159g Salmon raw
Polyunsaturated fat 2.539g 0.676g Salmon raw
Tryptophan 0.222mg 0.179mg Salmon raw
Threonine 0.87mg 0.469mg Salmon raw
Isoleucine 0.914mg 0.618mg Salmon raw
Leucine 1.613mg 1.018mg Salmon raw
Lysine 1.822mg 0.629mg Salmon raw
Methionine 0.587mg 0.438mg Salmon raw
Phenylalanine 0.775mg 0.721mg Salmon raw
Valine 1.022mg 0.858mg Salmon raw
Histidine 0.584mg 0.384mg Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
77%
Salmon raw
37%
Wild rice raw
Minerals Daily Need Coverage Score
49%
Salmon raw
96%
Wild rice raw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.825g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $13)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 57)
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. 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.