Rye vs. Sockeye salmon — In-Depth Nutrition Comparison

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How are rye and sockeye salmon different?

Rye is richer in manganese, fiber, copper, and iron, while sockeye salmon is higher in vitamin B12, vitamin D, vitamin B6, selenium, and vitamin B3.
Sockeye salmon covers your daily need for vitamin B12, 186% more than rye.
Rye has a higher glycemic index (34) than sockeye salmon (0).

Rye grain and Fish, salmon, sockeye, cooked, dry heat types were used in this article.

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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

Sockeye salmon

Contains more MagnesiumMagnesium	+205.6%
Contains more CalciumCalcium	+118.2%
Contains more PotassiumPotassium	+17%
Contains more IronIron	+405.8%
Contains more CopperCopper	+382.9%
Contains more ZincZinc	+381.8%
Contains less SodiumSodium	-97.8%
Contains more ManganeseManganese	+19723.1%

Contains more SeleniumSelenium

+155.4%

~equal in Phosphorus ~305mg

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

Sockeye salmon

Contains more Vitamin B1Vitamin B1	+101.3%
Contains more Vitamin B5Vitamin B5	+14.3%
Contains more Vitamin KVitamin K	+5800%
Contains more FolateFolate	+442.9%

Contains more Vitamin AVitamin A	+5700%
Contains more Vitamin EVitamin E	+16.5%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+137.1%
Contains more Vitamin B6Vitamin B6	+181.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+270.4%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.246mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	4.47µg	186%
Manganese	2.577mg	0.013mg	111%
Vitamin D	0IU	670IU	84%
Vitamin D	0µg	16.7µg	84%
Fiber	15.1g	0g	60%
Vitamin B6	0.294mg	0.827mg	41%
Selenium	13.9µg	35.5µg	39%
Vitamin B3	4.27mg	10.123mg	37%
Protein	10.34g	26.48g	32%
Copper	0.367mg	0.076mg	32%
Iron	2.63mg	0.52mg	26%
Carbs	75.86g	0g	25%
Cholesterol	0mg	61mg	20%
Zinc	2.65mg	0.55mg	19%
Magnesium	110mg	36mg	18%
Choline	30.4mg	112.6mg	15%
Vitamin B1	0.316mg	0.157mg	13%
Calories	338kcal	156kcal	9%
Folate	38µg	7µg	8%
Vitamin A	1µg	58µg	6%
Fats	1.63g	5.57g	6%
Vitamin K	5.9µg	0.1µg	5%
Monounsaturated fat	0.208g	1.864g	4%
Sodium	2mg	92mg	4%
Phosphorus	332mg	305mg	4%
Polyunsaturated fat	0.767g	1.327g	4%
Vitamin B5	1.456mg	1.274mg	4%
Saturated fat	0.197g	0.969g	4%
Potassium	510mg	436mg	2%
Vitamin E	0.85mg	0.99mg	1%
Calcium	24mg	11mg	1%
Net carbs	60.76g	0g	N/A
Sugar	0.98g	0g	N/A
Vitamin B2	0.251mg	0.246mg	0%
Trans fat	0g	0.023g	N/A
Tryptophan	0.108mg	0.335mg	0%
Threonine	0.289mg	1.247mg	0%
Isoleucine	0.208mg	1.274mg	0%
Leucine	0.563mg	2.185mg	0%
Lysine	0.286mg	2.574mg	0%
Methionine	0.153mg	0.858mg	0%
Phenylalanine	0.435mg	1.086mg	0%
Valine	0.317mg	1.461mg	0%
Histidine	0.189mg	0.711mg	0%
Fructose	0.11g	0g	0%
Omega-3 - EPA	0g	0.299g	N/A
Omega-3 - DHA	0g	0.56g	N/A
Omega-3 - DPA	0g	0.093g	N/A
Omega-6 - Eicosadienoic acid		0.019g	N/A