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  6. Chinook salmon vs. Arborio rice

Chinook salmon vs. Arborio rice — In-Depth Nutrition Comparison

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Summary of differences between chinook salmon and arborio rice

  • Chinook salmon has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, and potassium, while arborio rice has more manganese.
  • Chinook salmon covers your daily need for vitamin B12, 120% more than arborio rice.
  • Chinook salmon has a lower glycemic index. The glycemic index of chinook salmon is 0, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Fish, salmon, chinook, cooked, dry heat and Rice, white, short-grain, enriched, cooked.

Infographic

Chinook salmon vs Arborio rice 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
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%
Contains more MagnesiumMagnesium +1425%
Contains more CalciumCalcium +2700%
Contains more PotassiumPotassium +1842.3%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +1024.2%
Contains more SeleniumSelenium +524%
Contains more IronIron +60.4%
Contains more CopperCopper +35.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1778.9%

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +862.5%
Contains more Vitamin B3Vitamin B3 +572.8%
Contains more Vitamin B5Vitamin B5 +117.9%
Contains more Vitamin B6Vitamin B6 +683.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +272.7%
Contains more FolateFolate +68.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chinook salmon Arborio rice DV% diff.
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 7.5µg 71%
Vitamin B3 10.045mg 1.493mg 53%
Phosphorus 371mg 33mg 48%
Protein 25.72g 2.36g 47%
Vitamin B6 0.462mg 0.059mg 31%
Cholesterol 85mg 0mg 28%
Magnesium 122mg 8mg 27%
Fats 13.38g 0.19g 20%
Polyunsaturated fat 2.662g 0.05g 17%
Vitamin A 149µg 0µg 17%
Manganese 0.019mg 0.357mg 15%
Saturated fat 3.214g 0.051g 14%
Potassium 505mg 26mg 14%
Monounsaturated fat 5.742g 0.058g 14%
Vitamin B2 0.154mg 0.016mg 11%
Carbs 0g 28.73g 10%
Vitamin B1 0.044mg 0.164mg 10%
Vitamin B5 0.865mg 0.397mg 9%
Iron 0.91mg 1.46mg 7%
Folate 35µg 59µg 6%
Calories 231kcal 130kcal 5%
Vitamin C 4.1mg 0mg 5%
Sodium 60mg 0mg 3%
Calcium 28mg 1mg 3%
Copper 0.053mg 0.072mg 2%
Zinc 0.56mg 0.4mg 1%
Net carbs 0g 28.73g N/A
Tryptophan 0.288mg 0.027mg 0%
Threonine 1.127mg 0.084mg 0%
Isoleucine 1.185mg 0.102mg 0%
Leucine 2.09mg 0.195mg 0%
Lysine 2.362mg 0.085mg 0%
Methionine 0.761mg 0.056mg 0%
Phenylalanine 1.004mg 0.126mg 0%
Valine 1.325mg 0.144mg 0%
Histidine 0.757mg 0.056mg 0%
Omega-3 - EPA 1.01g N/A
Omega-3 - DHA 0.727g N/A
Omega-3 - DPA 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +989.8%
Contains more FatsFats +6942.1%
Contains more CarbsCarbs +∞%
~equal in Water ~68.53g
~equal in Other ~0.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +9800%
Contains more Poly. FatPolyunsaturated fat +5224%
Contains less Sat. FatSaturated fat -98.4%

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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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.