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  6. Wild rice raw vs. Sockeye salmon

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

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The main differences between wild rice raw and sockeye salmon

  • Wild rice raw is richer in manganese, copper, zinc, magnesium, fiber, and folate, yet sockeye salmon is richer in vitamin B12, vitamin D, selenium, and vitamin B6.
  • 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 Wild rice, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Wild rice raw vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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%
Contains more SeleniumSelenium +1167.9%
~equal in Potassium ~436mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +1257.1%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.246mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Selenium 2.8µg 35.5µg 59%
Manganese 1.329mg 0.013mg 57%
Copper 0.524mg 0.076mg 50%
Zinc 5.96mg 0.55mg 49%
Vitamin B6 0.391mg 0.827mg 34%
Magnesium 177mg 36mg 34%
Fiber 6.2g 0g 25%
Carbs 74.9g 0g 25%
Protein 14.73g 26.48g 24%
Folate 95µg 7µg 22%
Vitamin B3 6.733mg 10.123mg 21%
Cholesterol 0mg 61mg 20%
Iron 1.96mg 0.52mg 18%
Phosphorus 433mg 305mg 18%
Choline 35mg 112.6mg 14%
Calories 357kcal 156kcal 10%
Fats 1.08g 5.57g 7%
Vitamin A 1µg 58µg 6%
Monounsaturated fat 0.159g 1.864g 4%
Sodium 7mg 92mg 4%
Vitamin B1 0.115mg 0.157mg 4%
Polyunsaturated fat 0.676g 1.327g 4%
Vitamin B5 1.074mg 1.274mg 4%
Saturated fat 0.156g 0.969g 4%
Vitamin K 1.9µg 0.1µg 2%
Vitamin E 0.82mg 0.99mg 1%
Calcium 21mg 11mg 1%
Vitamin B2 0.262mg 0.246mg 1%
Net carbs 68.7g 0g N/A
Potassium 427mg 436mg 0%
Sugar 2.5g 0g N/A
Trans fat 0.023g N/A
Tryptophan 0.179mg 0.335mg 0%
Threonine 0.469mg 1.247mg 0%
Isoleucine 0.618mg 1.274mg 0%
Leucine 1.018mg 2.185mg 0%
Lysine 0.629mg 2.574mg 0%
Methionine 0.438mg 0.858mg 0%
Phenylalanine 0.721mg 1.086mg 0%
Valine 0.858mg 1.461mg 0%
Histidine 0.384mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +146.8%
Contains more ProteinProtein +79.8%
Contains more FatsFats +415.7%
Contains more WaterWater +767.7%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +1072.3%
Contains more Poly. FatPolyunsaturated fat +96.3%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.