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  6. Salmon vs. Rye

Salmon vs. Rye — In-Depth Nutrition Comparison

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How are Salmon and Rye different?

  • Salmon is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B6, and Vitamin B3, however, Rye is richer in Manganese, Fiber, Copper, and Iron.
  • Daily need coverage for Vitamin B12 from Salmon is 117% higher.
  • Rye has less Cholesterol.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Rye grain are the varieties used in this article.

Infographic

Salmon 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
Salmon
1
:
9
Rye
Rye
Contains more Selenium +197.8%
Contains more Calcium +60%
Contains more Iron +673.5%
Contains more Magnesium +266.7%
Contains more Phosphorus +31.7%
Contains more Potassium +32.8%
Contains less Sodium -96.7%
Contains more Zinc +516.3%
Contains more Copper +649%
Contains more Manganese +16006.3%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Selenium +197.8%
Contains more Calcium +60%
Contains more Iron +673.5%
Contains more Magnesium +266.7%
Contains more Phosphorus +31.7%
Contains more Potassium +32.8%
Contains less Sodium -96.7%
Contains more Zinc +516.3%
Contains more Copper +649%
Contains more Manganese +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.
Salmon
Salmon
9
:
3
Rye
Rye
Contains more Vitamin A +1990.9%
Contains more Vitamin E +34.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +88.4%
Contains more Vitamin B6 +120.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +85.9%
Contains more Folate +11.8%
Contains more Vitamin K +5800%
Equal in Vitamin B1 - 0.316
Equal in Vitamin B5 - 1.456
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 +1990.9%
Contains more Vitamin E +34.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +88.4%
Contains more Vitamin B6 +120.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +85.9%
Contains more Folate +11.8%
Contains more Vitamin K +5800%
Equal in Vitamin B1 - 0.316
Equal in Vitamin B5 - 1.456

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
2
Rye
Rye
Contains more Protein +113.7%
Contains more Fats +657.7%
Contains more Water +510.8%
Contains more Carbs +∞%
Contains more Other +96.3%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +113.7%
Contains more Fats +657.7%
Contains more Water +510.8%
Contains more Carbs +∞%
Contains more Other +96.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +1910.1%
Contains more Polyunsaturated fat +493.6%
Contains less Saturated Fat -91.8%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +1910.1%
Contains more Polyunsaturated fat +493.6%
Contains less Saturated Fat -91.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon Rye
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Salmon Rye Opinion
Net carbs 0g 60.76g Rye
Protein 22.1g 10.34g Salmon
Fats 12.35g 1.63g Salmon
Carbs 0g 75.86g Rye
Calories 206kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0g 0.98g Salmon
Fiber 0g 15.1g Rye
Calcium 15mg 24mg Rye
Iron 0.34mg 2.63mg Rye
Magnesium 30mg 110mg Rye
Phosphorus 252mg 332mg Rye
Potassium 384mg 510mg Rye
Sodium 61mg 2mg Rye
Zinc 0.43mg 2.65mg Rye
Copper 0.049mg 0.367mg Rye
Manganese 0.016mg 2.577mg Rye
Selenium 41.4µg 13.9µg Salmon
Vitamin A 230IU 11IU Salmon
Vitamin A RAE 69µg 1µg Salmon
Vitamin E 1.14mg 0.85mg Salmon
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.316mg Salmon
Vitamin B2 0.135mg 0.251mg Rye
Vitamin B3 8.045mg 4.27mg Salmon
Vitamin B5 1.475mg 1.456mg Salmon
Vitamin B6 0.647mg 0.294mg Salmon
Folate 34µg 38µg Rye
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg 5.9µg Rye
Tryptophan 0.248mg 0.108mg Salmon
Threonine 0.969mg 0.289mg Salmon
Isoleucine 1.018mg 0.208mg Salmon
Leucine 1.796mg 0.563mg Salmon
Lysine 2.03mg 0.286mg Salmon
Methionine 0.654mg 0.153mg Salmon
Phenylalanine 0.863mg 0.435mg Salmon
Valine 1.139mg 0.317mg Salmon
Histidine 0.651mg 0.189mg Salmon
Cholesterol 63mg 0mg Rye
Saturated Fat 2.397g 0.197g Rye
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 0.208g Salmon
Polyunsaturated fat 4.553g 0.767g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
110%
Salmon
36%
Rye
Minerals Daily Need Coverage Score
44%
Salmon
98%
Rye

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.2g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $12.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.