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  6. Arborio rice vs. Salmon raw

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

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How are arborio rice and salmon raw different?

  • Arborio rice is higher in manganese; however, salmon raw is richer in vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B2, vitamin B5, phosphorus, and copper.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Arborio rice contains 22 times more manganese than salmon raw. While arborio rice contains 0.357mg of manganese, salmon raw contains only 0.016mg.
  • Salmon raw has a lower glycemic index (0) than arborio rice (69).

Rice, white, short-grain, enriched, cooked and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

Arborio 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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 IronIron +82.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2131.3%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +1784.6%
Contains more CopperCopper +247.2%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +506.1%
Contains more SeleniumSelenium +386.7%

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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 FolateFolate +136%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +37.8%
Contains more Vitamin B2Vitamin B2 +2275%
Contains more Vitamin B3Vitamin B3 +426.5%
Contains more Vitamin B5Vitamin B5 +319.1%
Contains more Vitamin B6Vitamin B6 +1286.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arborio rice Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Vitamin B6 0.059mg 0.818mg 58%
Selenium 7.5µg 36.5µg 53%
Vitamin B3 1.493mg 7.86mg 40%
Protein 2.36g 19.84g 35%
Vitamin B2 0.016mg 0.38mg 28%
Vitamin B5 0.397mg 1.664mg 25%
Phosphorus 33mg 200mg 24%
Copper 0.072mg 0.25mg 20%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.05g 2.539g 17%
Manganese 0.357mg 0.016mg 15%
Potassium 26mg 490mg 14%
Carbs 28.73g 0g 10%
Folate 59µg 25µg 9%
Fats 0.19g 6.34g 9%
Iron 1.46mg 0.8mg 8%
Vitamin B1 0.164mg 0.226mg 5%
Monounsaturated fat 0.058g 2.103g 5%
Magnesium 8mg 29mg 5%
Saturated fat 0.051g 0.981g 4%
Sodium 0mg 44mg 2%
Zinc 0.4mg 0.64mg 2%
Calories 130kcal 142kcal 1%
Vitamin A 0µg 12µg 1%
Calcium 1mg 12mg 1%
Net carbs 28.73g 0g N/A
Tryptophan 0.027mg 0.222mg 0%
Threonine 0.084mg 0.87mg 0%
Isoleucine 0.102mg 0.914mg 0%
Leucine 0.195mg 1.613mg 0%
Lysine 0.085mg 1.822mg 0%
Methionine 0.056mg 0.587mg 0%
Phenylalanine 0.126mg 0.775mg 0%
Valine 0.144mg 1.022mg 0%
Histidine 0.056mg 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 +740.7%
Contains more FatsFats +3236.8%
Contains more OtherOther +2700%
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 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 -94.8%
Contains more Mono. FatMonounsaturated fat +3525.9%
Contains more Poly. FatPolyunsaturated fat +4978%

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.