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.
Detailed nutritional comparison of wild rice and salmon is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Wild Rice src
Image of Salmon src

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.

Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Salmon (Fish, salmon, pink, raw) .

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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.

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