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  6. Rye vs. Salmon raw

Rye vs. Salmon raw — In-Depth Nutrition Comparison

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How are Rye and Salmon raw different?

  • Rye is richer in Manganese, Fiber, Iron, Magnesium, and Phosphorus, while Salmon raw is higher in Vitamin B12, Selenium, Vitamin B6, and Vitamin B3.
  • Salmon raw covers your daily need of Vitamin B12 133% more than Rye.

Rye grain and Fish, salmon, Atlantic, wild, raw types were used in this article.

Infographic

Rye vs Salmon 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.
Rye
Rye
9
:
1
Salmon raw
Salmon raw
Contains more Calcium +100%
Contains more Iron +228.8%
Contains more Magnesium +279.3%
Contains more Phosphorus +66%
Contains less Sodium -95.5%
Contains more Zinc +314.1%
Contains more Copper +46.8%
Contains more Manganese +16006.3%
Contains more Selenium +162.6%
Equal in Potassium - 490
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +100%
Contains more Iron +228.8%
Contains more Magnesium +279.3%
Contains more Phosphorus +66%
Contains less Sodium -95.5%
Contains more Zinc +314.1%
Contains more Copper +46.8%
Contains more Manganese +16006.3%
Contains more Selenium +162.6%
Equal in Potassium - 490

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
5
:
6
Salmon raw
Salmon raw
Contains more Vitamin B1 +39.8%
Contains more Folate +52%
Contains more Vitamin A +263.6%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +84.1%
Contains more Vitamin B5 +14.3%
Contains more Vitamin B6 +178.2%
Contains more Vitamin B12 +∞%
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%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin B1 +39.8%
Contains more Folate +52%
Contains more Vitamin A +263.6%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +84.1%
Contains more Vitamin B5 +14.3%
Contains more Vitamin B6 +178.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
:
4
Salmon raw
Salmon raw
Contains more Carbs +∞%
Contains more Protein +91.9%
Contains more Fats +289%
Contains more Water +546.2%
Contains more Other +238.9%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Carbs +∞%
Contains more Protein +91.9%
Contains more Fats +289%
Contains more Water +546.2%
Contains more Other +238.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +911.1%
Contains more Polyunsaturated fat +231%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +911.1%
Contains more Polyunsaturated fat +231%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Salmon raw Opinion
Net carbs 60.76g 0g Rye
Protein 10.34g 19.84g Salmon raw
Fats 1.63g 6.34g Salmon raw
Carbs 75.86g 0g Rye
Calories 338kcal 142kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Salmon raw
Fiber 15.1g 0g Rye
Calcium 24mg 12mg Rye
Iron 2.63mg 0.8mg Rye
Magnesium 110mg 29mg Rye
Phosphorus 332mg 200mg Rye
Potassium 510mg 490mg Rye
Sodium 2mg 44mg Rye
Zinc 2.65mg 0.64mg Rye
Copper 0.367mg 0.25mg Rye
Manganese 2.577mg 0.016mg Rye
Selenium 13.9µg 36.5µg Salmon raw
Vitamin A 11IU 40IU Salmon raw
Vitamin A RAE 1µg 12µg Salmon raw
Vitamin E 0.85mg Rye
Vitamin B1 0.316mg 0.226mg Rye
Vitamin B2 0.251mg 0.38mg Salmon raw
Vitamin B3 4.27mg 7.86mg Salmon raw
Vitamin B5 1.456mg 1.664mg Salmon raw
Vitamin B6 0.294mg 0.818mg Salmon raw
Folate 38µg 25µg Rye
Vitamin B12 0µg 3.18µg Salmon raw
Vitamin K 5.9µg Rye
Tryptophan 0.108mg 0.222mg Salmon raw
Threonine 0.289mg 0.87mg Salmon raw
Isoleucine 0.208mg 0.914mg Salmon raw
Leucine 0.563mg 1.613mg Salmon raw
Lysine 0.286mg 1.822mg Salmon raw
Methionine 0.153mg 0.587mg Salmon raw
Phenylalanine 0.435mg 0.775mg Salmon raw
Valine 0.317mg 1.022mg Salmon raw
Histidine 0.189mg 0.584mg Salmon raw
Cholesterol 0mg 55mg Rye
Saturated Fat 0.197g 0.981g Rye
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 0.208g 2.103g Salmon raw
Polyunsaturated fat 0.767g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Rye
83%
Salmon raw
Minerals Daily Need Coverage Score
98%
Rye
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 34)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.784g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $12.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.