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Chinook salmon vs. Rice — In-Depth Nutrition Comparison

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A recap on differences between chinook salmon and rice

  • Chinook salmon has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, and potassium; however, rice is higher in manganese.
  • Chinook salmon covers your daily vitamin B12 needs 120% more than rice.
  • The glycemic index of rice is higher.

Food varieties used in this article are Fish, salmon, chinook, cooked, dry heat and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Chinook salmon vs 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%
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +916.7%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +1342.9%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +762.8%
Contains more SeleniumSelenium +524%
Contains more IronIron +31.9%
Contains more CopperCopper +30.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +2384.2%

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%
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1084.6%
Contains more Vitamin B3Vitamin B3 +580.6%
Contains more Vitamin B5Vitamin B5 +121.8%
Contains more Vitamin B6Vitamin B6 +396.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +270.5%
Contains more FolateFolate +65.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Rice DV% diff.
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 7.5µg 71%
Vitamin B3 10.045mg 1.476mg 54%
Phosphorus 371mg 43mg 47%
Protein 25.72g 2.69g 46%
Cholesterol 85mg 0mg 28%
Vitamin B6 0.462mg 0.093mg 28%
Magnesium 122mg 12mg 26%
Manganese 0.019mg 0.472mg 20%
Fats 13.38g 0.28g 20%
Polyunsaturated fat 2.662g 0.076g 17%
Vitamin A 149µg 0µg 17%
Monounsaturated fat 5.742g 0.088g 14%
Saturated fat 3.214g 0.077g 14%
Potassium 505mg 35mg 14%
Vitamin B2 0.154mg 0.013mg 11%
Vitamin B5 0.865mg 0.39mg 10%
Vitamin B1 0.044mg 0.163mg 10%
Carbs 0g 28.17g 9%
Folate 35µg 58µg 6%
Calories 231kcal 130kcal 5%
Vitamin C 4.1mg 0mg 5%
Iron 0.91mg 1.2mg 4%
Sodium 60mg 1mg 3%
Copper 0.053mg 0.069mg 2%
Fiber 0g 0.4g 2%
Calcium 28mg 10mg 2%
Zinc 0.56mg 0.49mg 1%
Net carbs 0g 27.77g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.288mg 0.031mg 0%
Threonine 1.127mg 0.096mg 0%
Isoleucine 1.185mg 0.116mg 0%
Leucine 2.09mg 0.222mg 0%
Lysine 2.362mg 0.097mg 0%
Methionine 0.761mg 0.063mg 0%
Phenylalanine 1.004mg 0.144mg 0%
Valine 1.325mg 0.164mg 0%
Histidine 0.757mg 0.063mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g 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
Rice
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +856.1%
Contains more FatsFats +4678.6%
Contains more CarbsCarbs +∞%
~equal in Water ~68.44g
~equal in Other ~0.42g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +6425%
Contains more Poly. FatPolyunsaturated fat +3402.6%
Contains less Sat. FatSaturated fat -97.6%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.