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  6. Wild rice raw vs. Smoked salmon

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

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A recap on differences between wild rice raw and smoked salmon

  • Wild rice raw is higher in manganese, zinc, phosphorus, magnesium, copper, and fiber, yet smoked salmon is higher in vitamin B12, vitamin D, and selenium.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than wild rice raw.
  • The amount of sodium in wild rice raw is lower.
  • The glycemic index of smoked salmon is lower.

Food varieties used in this article are Wild rice, raw and Fish, salmon, chinook, smoked.

Infographic

Wild rice raw vs Smoked 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +883.3%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +144%
Contains more IronIron +130.6%
Contains more CopperCopper +127.8%
Contains more ZincZinc +1822.6%
Contains more PhosphorusPhosphorus +164%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +7717.6%
Contains more SeleniumSelenium +1057.1%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +159.4%
Contains more Vitamin B3Vitamin B3 +42.6%
Contains more Vitamin B5Vitamin B5 +23.4%
Contains more Vitamin B6Vitamin B6 +40.6%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +4650%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +64.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +154.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Manganese 1.329mg 0.017mg 57%
Selenium 2.8µg 32.4µg 54%
Zinc 5.96mg 0.31mg 51%
Magnesium 177mg 18mg 38%
Phosphorus 433mg 164mg 38%
Copper 0.524mg 0.23mg 33%
Sodium 7mg 672mg 29%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Folate 95µg 2µg 23%
Iron 1.96mg 0.85mg 14%
Vitamin B3 6.733mg 4.72mg 13%
Calories 357kcal 117kcal 12%
Vitamin B2 0.262mg 0.101mg 12%
Choline 35mg 89mg 10%
Vitamin B6 0.391mg 0.278mg 9%
Vitamin B1 0.115mg 0.023mg 8%
Cholesterol 0mg 23mg 8%
Potassium 427mg 175mg 7%
Protein 14.73g 18.28g 7%
Fats 1.08g 4.32g 5%
Monounsaturated fat 0.159g 2.023g 5%
Saturated fat 0.156g 0.929g 4%
Vitamin E 0.82mg 1.35mg 4%
Vitamin B5 1.074mg 0.87mg 4%
Vitamin A 1µg 26µg 3%
Vitamin K 1.9µg 0.1µg 2%
Polyunsaturated fat 0.676g 0.995g 2%
Calcium 21mg 11mg 1%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Tryptophan 0.179mg 0.205mg 0%
Threonine 0.469mg 0.801mg 0%
Isoleucine 0.618mg 0.842mg 0%
Leucine 1.018mg 1.486mg 0%
Lysine 0.629mg 1.679mg 0%
Methionine 0.438mg 0.541mg 0%
Phenylalanine 0.721mg 0.714mg 0%
Valine 0.858mg 0.942mg 0%
Histidine 0.384mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +24.1%
Contains more FatsFats +300%
Contains more WaterWater +827.8%
Contains more OtherOther +252.9%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +1172.3%
Contains more Poly. FatPolyunsaturated fat +47.2%

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.