Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Smoked salmon vs. Rye — In-Depth Nutrition Comparison

Compare

How are smoked salmon and rye different?

  • Smoked salmon is higher in vitamin B12, vitamin D, and selenium; however, rye is richer in manganese, fiber, vitamin B1, phosphorus, iron, and magnesium.
  • 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).

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

Infographic

Smoked salmon vs Rye 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.
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%
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%
Contains more SeleniumSelenium +133.1%
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%

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.
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%
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%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +58.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +192.8%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.27mg
~equal in Vitamin B6 ~0.294mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
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
Contains more ProteinProtein +76.8%
Contains more FatsFats +165%
Contains more WaterWater +579.2%
Contains more OtherOther +243.9%
Contains more CarbsCarbs +∞%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoked salmon Rye
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Smoked salmon Rye DV% diff.
Vitamin B12 3.26µg 0µg 136%
Manganese 0.017mg 2.577mg 111%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Fiber 0g 15.1g 60%
Selenium 32.4µg 13.9µg 34%
Sodium 672mg 2mg 29%
Carbs 0g 75.86g 25%
Phosphorus 164mg 332mg 24%
Vitamin B1 0.023mg 0.316mg 24%
Iron 0.85mg 2.63mg 22%
Magnesium 18mg 110mg 22%
Zinc 0.31mg 2.65mg 21%
Protein 18.28g 10.34g 16%
Copper 0.23mg 0.367mg 15%
Vitamin B5 0.87mg 1.456mg 12%
Vitamin B2 0.101mg 0.251mg 12%
Choline 89mg 30.4mg 11%
Calories 117kcal 338kcal 11%
Potassium 175mg 510mg 10%
Folate 2µg 38µg 9%
Cholesterol 23mg 0mg 8%
Monounsaturated fat 2.023g 0.208g 5%
Vitamin K 0.1µg 5.9µg 5%
Fats 4.32g 1.63g 4%
Vitamin E 1.35mg 0.85mg 3%
Vitamin A 26µg 1µg 3%
Vitamin B3 4.72mg 4.27mg 3%
Saturated fat 0.929g 0.197g 3%
Polyunsaturated fat 0.995g 0.767g 2%
Vitamin B6 0.278mg 0.294mg 1%
Calcium 11mg 24mg 1%
Net carbs 0g 60.76g N/A
Sugar 0g 0.98g N/A
Tryptophan 0.205mg 0.108mg 0%
Threonine 0.801mg 0.289mg 0%
Isoleucine 0.842mg 0.208mg 0%
Leucine 1.486mg 0.563mg 0%
Lysine 1.679mg 0.286mg 0%
Methionine 0.541mg 0.153mg 0%
Phenylalanine 0.714mg 0.435mg 0%
Valine 0.942mg 0.317mg 0%
Histidine 0.538mg 0.189mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
76%
Smoked salmon
35%
Rye
Minerals Daily Need Coverage Score
49%
Smoked salmon
98%
Rye

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 34)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 670mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 0.732g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $13.6)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.