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  6. Rye vs. Smoked salmon

Rye vs. Smoked salmon — In-Depth Nutrition Comparison

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How are rye and smoked salmon different?

  • Rye is higher in manganese, fiber, vitamin B1, phosphorus, iron, and magnesium; however, smoked salmon is richer in vitamin B12, vitamin D, and selenium.
  • Daily need coverage for vitamin B12 for smoked salmon is 136% higher.
  • Rye has less sodium.
  • Smoked salmon has a lower glycemic index (0) than rye (34).

Rye grain and Fish, salmon, chinook, smoked are the varieties used in this article.

Infographic

Rye vs Smoked 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
9
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +511.1%
Contains more CalciumCalcium +118.2%
Contains more PotassiumPotassium +191.4%
Contains more IronIron +209.4%
Contains more CopperCopper +59.6%
Contains more ZincZinc +754.8%
Contains more PhosphorusPhosphorus +102.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +15058.8%
Contains more SeleniumSelenium +133.1%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +1273.9%
Contains more Vitamin B2Vitamin B2 +148.5%
Contains more Vitamin B5Vitamin B5 +67.4%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +1800%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +58.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +10.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +192.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.278mg

All nutrients comparison - raw data values

Nutrient Rye Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Manganese 2.577mg 0.017mg 111%
Vitamin D 0µg 17.1µg 86%
Vitamin D 0IU 685IU 86%
Fiber 15.1g 0g 60%
Selenium 13.9µg 32.4µg 34%
Sodium 2mg 672mg 29%
Carbs 75.86g 0g 25%
Phosphorus 332mg 164mg 24%
Vitamin B1 0.316mg 0.023mg 24%
Iron 2.63mg 0.85mg 22%
Magnesium 110mg 18mg 22%
Zinc 2.65mg 0.31mg 21%
Protein 10.34g 18.28g 16%
Copper 0.367mg 0.23mg 15%
Vitamin B5 1.456mg 0.87mg 12%
Vitamin B2 0.251mg 0.101mg 12%
Choline 30.4mg 89mg 11%
Calories 338kcal 117kcal 11%
Potassium 510mg 175mg 10%
Folate 38µg 2µg 9%
Cholesterol 0mg 23mg 8%
Monounsaturated fat 0.208g 2.023g 5%
Vitamin K 5.9µg 0.1µg 5%
Fats 1.63g 4.32g 4%
Vitamin E 0.85mg 1.35mg 3%
Vitamin A 1µg 26µg 3%
Vitamin B3 4.27mg 4.72mg 3%
Saturated fat 0.197g 0.929g 3%
Polyunsaturated fat 0.767g 0.995g 2%
Vitamin B6 0.294mg 0.278mg 1%
Calcium 24mg 11mg 1%
Net carbs 60.76g 0g N/A
Sugar 0.98g 0g N/A
Tryptophan 0.108mg 0.205mg 0%
Threonine 0.289mg 0.801mg 0%
Isoleucine 0.208mg 0.842mg 0%
Leucine 0.563mg 1.486mg 0%
Lysine 0.286mg 1.679mg 0%
Methionine 0.153mg 0.541mg 0%
Phenylalanine 0.435mg 0.714mg 0%
Valine 0.317mg 0.942mg 0%
Histidine 0.189mg 0.538mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +76.8%
Contains more FatsFats +165%
Contains more WaterWater +579.2%
Contains more OtherOther +243.9%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -78.8%
Contains more Mono. FatMonounsaturated fat +872.6%
Contains more Poly. FatPolyunsaturated fat +29.7%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.