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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.72 g
Fats:
13.38 g
Carbs:
0 g
Water:
65.6 g
Other:
0 g
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
Saturated fat:
Sat. Fat
3.214 g
Monounsaturated fat:
Mono. Fat
5.742 g
Polyunsaturated fat:
Poly. Fat
2.662 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
12%
Minerals Daily Need Coverage Score
63%
22%
Comparison summary
Which food is lower in Cholesterol?
Rice is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Rice contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 3.137g)
Which food is cheaper?
Rice is cheaper (difference - $14)
Which food is lower in Sugar?
Chinook salmon is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Chinook salmon is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Chinook salmon is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.