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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 for vitamin B12, 133% more than rye.
  • Rye has a higher glycemic index (34) than salmon raw (0).

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
8
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +279.3%
Contains more CalciumCalcium +100%
Contains more IronIron +228.8%
Contains more CopperCopper +46.8%
Contains more ZincZinc +314.1%
Contains more PhosphorusPhosphorus +66%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +16006.3%
Contains more SeleniumSelenium +162.6%
~equal in Potassium ~490mg

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
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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +39.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B3Vitamin B3 +84.1%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin B6Vitamin B6 +178.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Rye Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Manganese 2.577mg 0.016mg 111%
Fiber 15.1g 0g 60%
Selenium 13.9µg 36.5µg 41%
Vitamin B6 0.294mg 0.818mg 40%
Carbs 75.86g 0g 25%
Iron 2.63mg 0.8mg 23%
Vitamin B3 4.27mg 7.86mg 22%
Magnesium 110mg 29mg 19%
Protein 10.34g 19.84g 19%
Phosphorus 332mg 200mg 19%
Cholesterol 0mg 55mg 18%
Zinc 2.65mg 0.64mg 18%
Copper 0.367mg 0.25mg 13%
Polyunsaturated fat 0.767g 2.539g 12%
Vitamin B2 0.251mg 0.38mg 10%
Calories 338kcal 142kcal 10%
Vitamin B1 0.316mg 0.226mg 8%
Fats 1.63g 6.34g 7%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Monounsaturated fat 0.208g 2.103g 5%
Vitamin B5 1.456mg 1.664mg 4%
Saturated fat 0.197g 0.981g 4%
Folate 38µg 25µg 3%
Sodium 2mg 44mg 2%
Potassium 510mg 490mg 1%
Calcium 24mg 12mg 1%
Vitamin A 1µg 12µg 1%
Net carbs 60.76g 0g N/A
Sugar 0.98g N/A
Tryptophan 0.108mg 0.222mg 0%
Threonine 0.289mg 0.87mg 0%
Isoleucine 0.208mg 0.914mg 0%
Leucine 0.563mg 1.613mg 0%
Lysine 0.286mg 1.822mg 0%
Methionine 0.153mg 0.587mg 0%
Phenylalanine 0.435mg 0.775mg 0%
Valine 0.317mg 1.022mg 0%
Histidine 0.189mg 0.584mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
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 CarbsCarbs +∞%
Contains more ProteinProtein +91.9%
Contains more FatsFats +289%
Contains more WaterWater +546.2%
Contains more OtherOther +238.9%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -79.9%
Contains more Mono. FatMonounsaturated fat +911.1%
Contains more Poly. FatPolyunsaturated fat +231%

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.