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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 for salmon raw is 133% higher.
  • Salmon raw has a lower glycemic index than wild rice raw.

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% 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 0% 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 +1100%
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

All nutrients comparison - raw data values

Nutrient Wild rice raw Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 2.8µg 36.5µg 61%
Manganese 1.329mg 0.016mg 57%
Zinc 5.96mg 0.64mg 48%
Magnesium 177mg 29mg 35%
Phosphorus 433mg 200mg 33%
Vitamin B6 0.391mg 0.818mg 33%
Copper 0.524mg 0.25mg 30%
Fiber 6.2g 0g 25%
Carbs 74.9g 0g 25%
Folate 95µg 25µg 18%
Cholesterol 0mg 55mg 18%
Iron 1.96mg 0.8mg 15%
Polyunsaturated fat 0.676g 2.539g 12%
Vitamin B5 1.074mg 1.664mg 12%
Calories 357kcal 142kcal 11%
Protein 14.73g 19.84g 10%
Vitamin B1 0.115mg 0.226mg 9%
Vitamin B2 0.262mg 0.38mg 9%
Fats 1.08g 6.34g 8%
Vitamin B3 6.733mg 7.86mg 7%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Monounsaturated fat 0.159g 2.103g 5%
Saturated fat 0.156g 0.981g 4%
Sodium 7mg 44mg 2%
Potassium 427mg 490mg 2%
Vitamin K 1.9µg 2%
Vitamin A 1µg 12µg 1%
Calcium 21mg 12mg 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g N/A
Tryptophan 0.179mg 0.222mg 0%
Threonine 0.469mg 0.87mg 0%
Isoleucine 0.618mg 0.914mg 0%
Leucine 1.018mg 1.613mg 0%
Lysine 0.629mg 1.822mg 0%
Methionine 0.438mg 0.587mg 0%
Phenylalanine 0.721mg 0.775mg 0%
Valine 0.858mg 1.022mg 0%
Histidine 0.384mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
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%

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.