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  6. Wild rice raw vs. Chinook salmon

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

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How are wild rice raw and chinook salmon different?

  • Wild rice raw is richer in manganese, copper, zinc, fiber, and folate, while chinook salmon is higher in vitamin B12, selenium, and vitamin B3.
  • Chinook salmon covers your daily need for vitamin B12, 120% more than wild rice raw.
  • Wild rice raw is lower in saturated fat.
  • Wild rice raw has a higher glycemic index (57) than chinook salmon (0).

Wild rice, raw and Fish, salmon, chinook, cooked, dry heat types were used in this article.

Infographic

Wild rice raw vs Chinook 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more MagnesiumMagnesium +45.1%
Contains more IronIron +115.4%
Contains more CopperCopper +888.7%
Contains more ZincZinc +964.3%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +6894.7%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +18.3%
Contains more SeleniumSelenium +1571.4%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +161.4%
Contains more Vitamin B2Vitamin B2 +70.1%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +171.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin B3Vitamin B3 +49.2%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 2.8µg 46.8µg 80%
Manganese 1.329mg 0.019mg 57%
Copper 0.524mg 0.053mg 52%
Zinc 5.96mg 0.56mg 49%
Cholesterol 0mg 85mg 28%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Protein 14.73g 25.72g 22%
Vitamin B3 6.733mg 10.045mg 21%
Fats 1.08g 13.38g 19%
Vitamin A 1µg 149µg 16%
Folate 95µg 35µg 15%
Monounsaturated fat 0.159g 5.742g 14%
Saturated fat 0.156g 3.214g 14%
Iron 1.96mg 0.91mg 13%
Magnesium 177mg 122mg 13%
Polyunsaturated fat 0.676g 2.662g 13%
Phosphorus 433mg 371mg 9%
Vitamin B2 0.262mg 0.154mg 8%
Choline 35mg 6%
Calories 357kcal 231kcal 6%
Vitamin B1 0.115mg 0.044mg 6%
Vitamin E 0.82mg 5%
Vitamin B6 0.391mg 0.462mg 5%
Vitamin C 0mg 4.1mg 5%
Vitamin B5 1.074mg 0.865mg 4%
Sodium 7mg 60mg 2%
Vitamin K 1.9µg 2%
Potassium 427mg 505mg 2%
Calcium 21mg 28mg 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g N/A
Tryptophan 0.179mg 0.288mg 0%
Threonine 0.469mg 1.127mg 0%
Isoleucine 0.618mg 1.185mg 0%
Leucine 1.018mg 2.09mg 0%
Lysine 0.629mg 2.362mg 0%
Methionine 0.438mg 0.761mg 0%
Phenylalanine 0.721mg 1.004mg 0%
Valine 0.858mg 1.325mg 0%
Histidine 0.384mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-132.6%
Contains more ProteinProtein +74.6%
Contains more FatsFats +1138.9%
Contains more WaterWater +745.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +3511.3%
Contains more Poly. FatPolyunsaturated fat +293.8%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.