Wild Rice vs. Salmon
Nutrition comparison of Cooked Wild Rice and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and salmon:
- Both wild rice and salmon are high in calories.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, wild rice contains more folate.
- Salmon has signficantly less carbohydrates than wild rice.
- Salmon is an excellent source of Vitamin D, potassium and protein.
- Wild rice has signficantly more dietary fiber than salmon.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and salmon are high in calories. Salmon has 26% more calories than wild rice - wild rice has 101 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to salmon per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Salmon | |
|---|---|---|
| Protein | 15% | 67% |
| Carbohydrates | 82% | ~ |
| Fat | 3% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Wild rice has signficantly more dietary fiber than salmon - wild rice has 1.8g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Wild rice and salmon contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 414% more protein than wild rice - wild rice has 4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both wild rice and salmon are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and wild rice are low in trans fat - salmon has 0.03g of trans fat per 100 grams and wild rice does not contain significant amounts.
cholesterol
Wild rice has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than wild rice - salmon has 35ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than wild rice - salmon has 435iu of Vitamin D per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and salmon contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Wild rice and salmon contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, wild rice contains more folate. Both wild rice and salmon contain significant amounts of thiamin and riboflavin.
| Wild Rice | Salmon | |
|---|---|---|
| Thiamin | 0.052 MG | 0.08 MG |
| Riboflavin | 0.087 MG | 0.105 MG |
| Niacin | 1.287 MG | 7.995 MG |
| Pantothenic acid | 0.154 MG | 1.03 MG |
| Vitamin B6 | 0.135 MG | 0.611 MG |
| Folate | 26 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Wild rice and salmon contain similar amounts of calcium - wild rice has 3mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Wild rice and salmon contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 262% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than wild rice per 100 grams.
| Wild Rice | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.095 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, both wild rice and salmon contain significant amounts of linoleic acid.
| Wild Rice | Salmon | |
|---|---|---|
| linoleic acid | 0.119 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.119 G | 0.085 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Wild Rice g
()
|
Daily Values (%) |
Salmon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wild rice or salmon contain more calories in 100 grams?Both wild rice and salmon are high in calories. Salmon has 30% more calories than wild rice - wild rice has 101 calories in 100g and salmon has 127 calories.
Is wild rice or salmon better for protein?
Salmon is a fantastic source of protein and it has 410% more protein than wild rice - wild rice has 4g of protein per 100 grams and salmon has 20.5g of protein.
Does wild rice or salmon have more carbohydrates?
By weight, salmon has signficantly fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and salmon has no carbs..
Does wild rice or salmon contain more potassium?
Salmon is a rich source of potassium and it has 260% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and salmon has 366mg of potassium.