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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 from Sockeye salmon is 186% higher.

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.
Wild rice raw
Wild rice raw
8
:
2
Sockeye salmon
Sockeye salmon
Contains more Calcium +90.9%
Contains more Iron +276.9%
Contains more Magnesium +391.7%
Contains more Phosphorus +42%
Contains less Sodium -92.4%
Contains more Zinc +983.6%
Contains more Copper +589.5%
Contains more Manganese +10123.1%
Contains more Selenium +1167.9%
Equal in Potassium - 436
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +90.9%
Contains more Iron +276.9%
Contains more Magnesium +391.7%
Contains more Phosphorus +42%
Contains less Sodium -92.4%
Contains more Zinc +983.6%
Contains more Copper +589.5%
Contains more Manganese +10123.1%
Contains more Selenium +1167.9%
Equal in Potassium - 436

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.
Wild rice raw
Wild rice raw
3
:
8
Sockeye salmon
Sockeye salmon
Contains more Folate +1257.1%
Contains more Vitamin K +1800%
Contains more Vitamin A +915.8%
Contains more Vitamin E +20.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +36.5%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B6 +111.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.246
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Folate +1257.1%
Contains more Vitamin K +1800%
Contains more Vitamin A +915.8%
Contains more Vitamin E +20.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +36.5%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B6 +111.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.246

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Sockeye salmon
Sockeye salmon
Contains more Carbs +∞%
Contains more Other +146.8%
Contains more Protein +79.8%
Contains more Fats +415.7%
Contains more Water +767.7%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Carbs +∞%
Contains more Other +146.8%
Contains more Protein +79.8%
Contains more Fats +415.7%
Contains more Water +767.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Sockeye salmon
Sockeye salmon
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +1072.3%
Contains more Polyunsaturated fat +96.3%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +1072.3%
Contains more Polyunsaturated fat +96.3%

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 Sockeye salmon
Lower in Sodium ok
Lower in Cholesterol 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 ok

All nutrients comparison - raw data values

Nutrient Wild rice raw Sockeye salmon Opinion
Net carbs 68.7g 0g Wild rice raw
Protein 14.73g 26.48g Sockeye salmon
Fats 1.08g 5.57g Sockeye salmon
Carbs 74.9g 0g Wild rice raw
Calories 357kcal 156kcal Wild rice raw
Sugar 2.5g 0g Sockeye salmon
Fiber 6.2g 0g Wild rice raw
Calcium 21mg 11mg Wild rice raw
Iron 1.96mg 0.52mg Wild rice raw
Magnesium 177mg 36mg Wild rice raw
Phosphorus 433mg 305mg Wild rice raw
Potassium 427mg 436mg Sockeye salmon
Sodium 7mg 92mg Wild rice raw
Zinc 5.96mg 0.55mg Wild rice raw
Copper 0.524mg 0.076mg Wild rice raw
Manganese 1.329mg 0.013mg Wild rice raw
Selenium 2.8µg 35.5µg Sockeye salmon
Vitamin A 19IU 193IU Sockeye salmon
Vitamin A RAE 1µg 58µg Sockeye salmon
Vitamin E 0.82mg 0.99mg Sockeye salmon
Vitamin D 0IU 670IU Sockeye salmon
Vitamin D 0µg 16.7µg Sockeye salmon
Vitamin B1 0.115mg 0.157mg Sockeye salmon
Vitamin B2 0.262mg 0.246mg Wild rice raw
Vitamin B3 6.733mg 10.123mg Sockeye salmon
Vitamin B5 1.074mg 1.274mg Sockeye salmon
Vitamin B6 0.391mg 0.827mg Sockeye salmon
Folate 95µg 7µg Wild rice raw
Vitamin B12 0µg 4.47µg Sockeye salmon
Vitamin K 1.9µg 0.1µg Wild rice raw
Tryptophan 0.179mg 0.335mg Sockeye salmon
Threonine 0.469mg 1.247mg Sockeye salmon
Isoleucine 0.618mg 1.274mg Sockeye salmon
Leucine 1.018mg 2.185mg Sockeye salmon
Lysine 0.629mg 2.574mg Sockeye salmon
Methionine 0.438mg 0.858mg Sockeye salmon
Phenylalanine 0.721mg 1.086mg Sockeye salmon
Valine 0.858mg 1.461mg Sockeye salmon
Histidine 0.384mg 0.711mg Sockeye salmon
Cholesterol 0mg 61mg Wild rice raw
Trans Fat 0.023g Wild rice raw
Saturated Fat 0.156g 0.969g Wild rice raw
Omega-3 - DHA 0g 0.56g Sockeye salmon
Omega-3 - EPA 0g 0.299g Sockeye salmon
Omega-3 - DPA 0g 0.093g Sockeye salmon
Monounsaturated Fat 0.159g 1.864g Sockeye salmon
Polyunsaturated fat 0.676g 1.327g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Sockeye salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Wild rice raw
137%
Sockeye salmon
Minerals Daily Need Coverage Score
96%
Wild rice raw
47%
Sockeye salmon

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 85mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 61mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.813g)
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?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins

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.