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  6. Salmon vs. Wild rice

Salmon vs. Wild rice — In-Depth Nutrition Comparison

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What are the main differences between Salmon and Wild rice?

  • Salmon has more Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Vitamin B5, Phosphorus, Vitamin B1, and Choline than Wild rice.
  • Salmon's daily need coverage for Vitamin B12 is 117% higher.
  • Wild rice is lower in Cholesterol.

We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Wild rice, cooked types in this comparison.

Infographic

Salmon 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.
Salmon
Salmon
4
:
6
Wild rice
Wild rice
Contains more Calcium +400%
Contains more Phosphorus +207.3%
Contains more Potassium +280.2%
Contains more Selenium +5075%
Contains more Iron +76.5%
Contains less Sodium -95.1%
Contains more Zinc +211.6%
Contains more Copper +146.9%
Contains more Manganese +1662.5%
Equal in Magnesium - 32
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +400%
Contains more Phosphorus +207.3%
Contains more Potassium +280.2%
Contains more Selenium +5075%
Contains more Iron +76.5%
Contains less Sodium -95.1%
Contains more Zinc +211.6%
Contains more Copper +146.9%
Contains more Manganese +1662.5%
Equal in Magnesium - 32

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
11
:
1
Wild rice
Wild rice
Contains more Vitamin A +7566.7%
Contains more Vitamin E +375%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +553.8%
Contains more Vitamin B2 +55.2%
Contains more Vitamin B3 +525.1%
Contains more Vitamin B5 +857.8%
Contains more Vitamin B6 +379.3%
Contains more Folate +30.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +400%
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +7566.7%
Contains more Vitamin E +375%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +553.8%
Contains more Vitamin B2 +55.2%
Contains more Vitamin B3 +525.1%
Contains more Vitamin B5 +857.8%
Contains more Vitamin B6 +379.3%
Contains more Folate +30.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
2
Wild rice
Wild rice
Contains more Protein +453.9%
Contains more Fats +3532.4%
Contains more Other +100%
Contains more Carbs +∞%
Contains more Water +14.2%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Wild rice
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 Protein +453.9%
Contains more Fats +3532.4%
Contains more Other +100%
Contains more Carbs +∞%
Contains more Water +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +8262%
Contains more Polyunsaturated fat +2037.6%
Contains less Saturated Fat -98%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +8262%
Contains more Polyunsaturated fat +2037.6%
Contains less Saturated Fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Wild rice Opinion
Net carbs 0g 19.54g Wild rice
Protein 22.1g 3.99g Salmon
Fats 12.35g 0.34g Salmon
Carbs 0g 21.34g Wild rice
Calories 206kcal 101kcal Salmon
Fructose 0.2g Wild rice
Sugar 0g 0.73g Salmon
Fiber 0g 1.8g Wild rice
Calcium 15mg 3mg Salmon
Iron 0.34mg 0.6mg Wild rice
Magnesium 30mg 32mg Wild rice
Phosphorus 252mg 82mg Salmon
Potassium 384mg 101mg Salmon
Sodium 61mg 3mg Wild rice
Zinc 0.43mg 1.34mg Wild rice
Copper 0.049mg 0.121mg Wild rice
Manganese 0.016mg 0.282mg Wild rice
Selenium 41.4µg 0.8µg Salmon
Vitamin A 230IU 3IU Salmon
Vitamin A RAE 69µg 0µg Salmon
Vitamin E 1.14mg 0.24mg Salmon
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.052mg Salmon
Vitamin B2 0.135mg 0.087mg Salmon
Vitamin B3 8.045mg 1.287mg Salmon
Vitamin B5 1.475mg 0.154mg Salmon
Vitamin B6 0.647mg 0.135mg Salmon
Folate 34µg 26µg Salmon
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg 0.5µg Wild rice
Tryptophan 0.248mg 0.049mg Salmon
Threonine 0.969mg 0.127mg Salmon
Isoleucine 1.018mg 0.167mg Salmon
Leucine 1.796mg 0.276mg Salmon
Lysine 2.03mg 0.17mg Salmon
Methionine 0.654mg 0.119mg Salmon
Phenylalanine 0.863mg 0.195mg Salmon
Valine 1.139mg 0.232mg Salmon
Histidine 0.651mg 0.104mg Salmon
Cholesterol 63mg 0mg Wild rice
Saturated Fat 2.397g 0.049g Wild rice
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 0.05g Salmon
Polyunsaturated fat 4.553g 0.213g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
44%
Salmon
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.348g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $13)
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.