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  6. Rye vs. Chinook salmon

Rye vs. Chinook salmon — In-Depth Nutrition Comparison

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Important differences between rye and chinook salmon

  • Rye has more manganese, fiber, copper, vitamin B1, iron, and zinc; however, chinook salmon is richer in vitamin B12, selenium, and vitamin B3.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% more.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of chinook salmon is 0.

The food varieties used in the comparison are Rye grain and Fish, salmon, chinook, cooked, dry heat.

Infographic

Rye vs Chinook salmon 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.
Rye
Rye
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more IronIron +189%
Contains more CopperCopper +592.5%
Contains more ZincZinc +373.2%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +13463.2%
Contains more MagnesiumMagnesium +10.9%
Contains more CalciumCalcium +16.7%
Contains more PhosphorusPhosphorus +11.7%
Contains more SeleniumSelenium +236.7%
~equal in Potassium ~505mg

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.
Rye
Rye
6
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +618.2%
Contains more Vitamin B2Vitamin B2 +63%
Contains more Vitamin B5Vitamin B5 +68.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin B3Vitamin B3 +135.2%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~35µg

All nutrients comparison - raw data values

Nutrient Rye Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Manganese 2.577mg 0.019mg 111%
Fiber 15.1g 0g 60%
Selenium 13.9µg 46.8µg 60%
Vitamin B3 4.27mg 10.045mg 36%
Copper 0.367mg 0.053mg 35%
Protein 10.34g 25.72g 31%
Cholesterol 0mg 85mg 28%
Carbs 75.86g 0g 25%
Vitamin B1 0.316mg 0.044mg 23%
Iron 2.63mg 0.91mg 22%
Zinc 2.65mg 0.56mg 19%
Fats 1.63g 13.38g 18%
Vitamin A 1µg 149µg 16%
Monounsaturated fat 0.208g 5.742g 14%
Saturated fat 0.197g 3.214g 14%
Vitamin B6 0.294mg 0.462mg 13%
Polyunsaturated fat 0.767g 2.662g 13%
Vitamin B5 1.456mg 0.865mg 12%
Vitamin B2 0.251mg 0.154mg 7%
Choline 30.4mg 6%
Phosphorus 332mg 371mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Calories 338kcal 231kcal 5%
Vitamin C 0mg 4.1mg 5%
Sodium 2mg 60mg 3%
Magnesium 110mg 122mg 3%
Folate 38µg 35µg 1%
Net carbs 60.76g 0g N/A
Calcium 24mg 28mg 0%
Potassium 510mg 505mg 0%
Sugar 0.98g N/A
Tryptophan 0.108mg 0.288mg 0%
Threonine 0.289mg 1.127mg 0%
Isoleucine 0.208mg 1.185mg 0%
Leucine 0.563mg 2.09mg 0%
Lysine 0.286mg 2.362mg 0%
Methionine 0.153mg 0.761mg 0%
Phenylalanine 0.435mg 1.004mg 0%
Valine 0.317mg 1.325mg 0%
Histidine 0.189mg 0.757mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-133.4%
Contains more ProteinProtein +148.7%
Contains more FatsFats +720.9%
Contains more WaterWater +518.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +2660.6%
Contains more Poly. FatPolyunsaturated fat +247.1%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.