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  6. Sockeye salmon vs. Wild rice raw

Sockeye salmon vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between sockeye salmon and wild rice raw

  • Sockeye salmon is richer in vitamin B12, vitamin D, selenium, and vitamin B6, yet wild rice raw is richer in manganese, copper, zinc, magnesium, fiber, and folate.
  • Daily need coverage for vitamin B12 for sockeye salmon is 186% higher.
  • Sockeye salmon has a lower glycemic index than wild rice raw.

Food types used in this article are Fish, salmon, sockeye, cooked, dry heat and Wild rice, raw.

Infographic

Sockeye salmon vs Wild rice 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more SeleniumSelenium +1167.9%
Contains more MagnesiumMagnesium +391.7%
Contains more CalciumCalcium +90.9%
Contains more IronIron +276.9%
Contains more CopperCopper +589.5%
Contains more ZincZinc +983.6%
Contains more PhosphorusPhosphorus +42%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +10123.1%
~equal in Potassium ~427mg

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%
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin EVitamin E +20.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more Vitamin B6Vitamin B6 +111.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +221.7%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +1257.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.262mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Wild rice raw DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Selenium 35.5µg 2.8µg 59%
Manganese 0.013mg 1.329mg 57%
Copper 0.076mg 0.524mg 50%
Zinc 0.55mg 5.96mg 49%
Vitamin B6 0.827mg 0.391mg 34%
Magnesium 36mg 177mg 34%
Fiber 0g 6.2g 25%
Carbs 0g 74.9g 25%
Protein 26.48g 14.73g 24%
Folate 7µg 95µg 22%
Vitamin B3 10.123mg 6.733mg 21%
Cholesterol 61mg 0mg 20%
Iron 0.52mg 1.96mg 18%
Phosphorus 305mg 433mg 18%
Choline 112.6mg 35mg 14%
Calories 156kcal 357kcal 10%
Fats 5.57g 1.08g 7%
Vitamin A 58µg 1µg 6%
Monounsaturated fat 1.864g 0.159g 4%
Sodium 92mg 7mg 4%
Vitamin B1 0.157mg 0.115mg 4%
Polyunsaturated fat 1.327g 0.676g 4%
Vitamin B5 1.274mg 1.074mg 4%
Saturated fat 0.969g 0.156g 4%
Vitamin K 0.1µg 1.9µg 2%
Vitamin E 0.99mg 0.82mg 1%
Calcium 11mg 21mg 1%
Vitamin B2 0.246mg 0.262mg 1%
Net carbs 0g 68.7g N/A
Potassium 436mg 427mg 0%
Sugar 0g 2.5g N/A
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.179mg 0%
Threonine 1.247mg 0.469mg 0%
Isoleucine 1.274mg 0.618mg 0%
Leucine 2.185mg 1.018mg 0%
Lysine 2.574mg 0.629mg 0%
Methionine 0.858mg 0.438mg 0%
Phenylalanine 1.086mg 0.721mg 0%
Valine 1.461mg 0.858mg 0%
Histidine 0.711mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +79.8%
Contains more FatsFats +415.7%
Contains more WaterWater +767.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +146.8%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +1072.3%
Contains more Poly. FatPolyunsaturated fat +96.3%
Contains less Sat. FatSaturated fat -83.9%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.