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  6. Wild rice vs. Salmon raw

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

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A recap on the differences between wild rice and salmon raw

  • Salmon raw is higher than wild rice in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, vitamin B1, and copper.
  • Salmon raw covers your daily vitamin B12 needs 133% more than wild rice.
  • The glycemic index of salmon raw is lower.

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

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 ZincZinc +109.4%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +1662.5%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +385.1%
Contains more IronIron +33.3%
Contains more CopperCopper +106.6%
Contains more PhosphorusPhosphorus +143.9%
Contains more SeleniumSelenium +4462.5%
~equal in Magnesium ~29mg

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +334.6%
Contains more Vitamin B2Vitamin B2 +336.8%
Contains more Vitamin B3Vitamin B3 +510.7%
Contains more Vitamin B5Vitamin B5 +980.5%
Contains more Vitamin B6Vitamin B6 +505.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Wild rice Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.8µg 36.5µg 65%
Vitamin B6 0.135mg 0.818mg 53%
Vitamin B3 1.287mg 7.86mg 41%
Protein 3.99g 19.84g 32%
Vitamin B5 0.154mg 1.664mg 30%
Vitamin B2 0.087mg 0.38mg 23%
Cholesterol 0mg 55mg 18%
Phosphorus 82mg 200mg 17%
Polyunsaturated fat 0.213g 2.539g 16%
Vitamin B1 0.052mg 0.226mg 15%
Copper 0.121mg 0.25mg 14%
Manganese 0.282mg 0.016mg 12%
Potassium 101mg 490mg 11%
Fats 0.34g 6.34g 9%
Carbs 21.34g 0g 7%
Fiber 1.8g 0g 7%
Zinc 1.34mg 0.64mg 6%
Monounsaturated fat 0.05g 2.103g 5%
Saturated fat 0.049g 0.981g 4%
Iron 0.6mg 0.8mg 3%
Choline 10.2mg 2%
Calories 101kcal 142kcal 2%
Vitamin E 0.24mg 2%
Sodium 3mg 44mg 2%
Vitamin A 0µg 12µg 1%
Calcium 3mg 12mg 1%
Magnesium 32mg 29mg 1%
Net carbs 19.54g 0g N/A
Sugar 0.73g N/A
Vitamin K 0.5µg 0%
Folate 26µg 25µg 0%
Tryptophan 0.049mg 0.222mg 0%
Threonine 0.127mg 0.87mg 0%
Isoleucine 0.167mg 0.914mg 0%
Leucine 0.276mg 1.613mg 0%
Lysine 0.17mg 1.822mg 0%
Methionine 0.119mg 0.587mg 0%
Phenylalanine 0.195mg 0.775mg 0%
Valine 0.232mg 1.022mg 0%
Histidine 0.104mg 0.584mg 0%
Fructose 0.2g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +397.2%
Contains more FatsFats +1764.7%
Contains more OtherOther +1230%
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -95%
Contains more Mono. FatMonounsaturated fat +4106%
Contains more Poly. FatPolyunsaturated fat +1092%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.