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  6. Sockeye salmon vs. Rye

Sockeye salmon vs. Rye — In-Depth Nutrition Comparison

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How are sockeye salmon and rye different?

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

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

Infographic

Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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%
Contains more SeleniumSelenium +155.4%
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%
~equal in Phosphorus ~332mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Rye
Rye
4
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 +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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.251mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Rye
Rye
2
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 +156.1%
Contains more FatsFats +241.7%
Contains more WaterWater +535.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +153.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +796.2%
Contains more Poly. FatPolyunsaturated fat +73%
Contains less Sat. FatSaturated fat -79.7%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.