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  6. Wild rice raw vs. Salmon raw

Wild rice raw vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between Wild rice raw and Salmon raw

  • Wild rice raw is richer in Manganese, Zinc, Magnesium, Phosphorus, Copper, and Fiber, yet Salmon raw is richer in Vitamin B12, Selenium, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Salmon raw is 133% higher.

Food types used in this article are Wild rice, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Wild rice raw vs Salmon 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 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +510.3%
Contains more CalciumCalcium +75%
Contains more IronIron +145%
Contains more CopperCopper +109.6%
Contains more ZincZinc +831.3%
Contains more PhosphorusPhosphorus +116.5%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +8206.3%
Contains more PotassiumPotassium +14.8%
Contains more SeleniumSelenium +1203.6%

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% 1.1% 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 0% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +280%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +110.5%
Contains more Vitamin B1Vitamin B1 +96.5%
Contains more Vitamin B2Vitamin B2 +45%
Contains more Vitamin B3Vitamin B3 +16.7%
Contains more Vitamin B5Vitamin B5 +54.9%
Contains more Vitamin B6Vitamin B6 +109.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +34.7%
Contains more FatsFats +487%
Contains more WaterWater +782.7%
Contains more OtherOther +247.7%

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
17% 37% 45%
Saturated Fat: Sat. Fat 0.981 g
Monounsaturated Fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated Fat -84.1%
Contains more Mono. FatMonounsaturated Fat +1222.6%
Contains more Poly. FatPolyunsaturated fat +275.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Salmon raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Salmon raw Opinion
Calories 357kcal 142kcal Wild rice raw
Protein 14.73g 19.84g Salmon raw
Fats 1.08g 6.34g Salmon raw
Net carbs 68.7g 0g Wild rice raw
Carbs 74.9g 0g Wild rice raw
Cholesterol 0mg 55mg Wild rice raw
Magnesium 177mg 29mg Wild rice raw
Calcium 21mg 12mg Wild rice raw
Potassium 427mg 490mg Salmon raw
Iron 1.96mg 0.8mg Wild rice raw
Sugar 2.5g Salmon raw
Fiber 6.2g 0g Wild rice raw
Copper 0.524mg 0.25mg Wild rice raw
Zinc 5.96mg 0.64mg Wild rice raw
Phosphorus 433mg 200mg Wild rice raw
Sodium 7mg 44mg Wild rice raw
Vitamin A 19IU 40IU Salmon raw
Vitamin A 1µg 12µg Salmon raw
Vitamin E 0.82mg Wild rice raw
Manganese 1.329mg 0.016mg Wild rice raw
Selenium 2.8µg 36.5µg Salmon raw
Vitamin B1 0.115mg 0.226mg Salmon raw
Vitamin B2 0.262mg 0.38mg Salmon raw
Vitamin B3 6.733mg 7.86mg Salmon raw
Vitamin B5 1.074mg 1.664mg Salmon raw
Vitamin B6 0.391mg 0.818mg Salmon raw
Vitamin B12 0µg 3.18µg Salmon raw
Vitamin K 1.9µg Wild rice raw
Folate 95µg 25µg Wild rice raw
Choline 35mg Wild rice raw
Saturated Fat 0.156g 0.981g Wild rice raw
Monounsaturated Fat 0.159g 2.103g Salmon raw
Polyunsaturated fat 0.676g 2.539g Salmon raw
Tryptophan 0.179mg 0.222mg Salmon raw
Threonine 0.469mg 0.87mg Salmon raw
Isoleucine 0.618mg 0.914mg Salmon raw
Leucine 1.018mg 1.613mg Salmon raw
Lysine 0.629mg 1.822mg Salmon raw
Methionine 0.438mg 0.587mg Salmon raw
Phenylalanine 0.721mg 0.775mg Salmon raw
Valine 0.858mg 1.022mg Salmon raw
Histidine 0.384mg 0.584mg Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
77%
Salmon raw
Minerals Daily Need Coverage Score
96%
Wild rice raw
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.825g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $13)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 57)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.