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  6. Salmon raw vs. Brown rice

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

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Summary of differences between salmon raw and brown rice

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, copper, and phosphorus; however, brown rice is higher in manganese.
  • Salmon raw covers your daily need for vitamin B12, 133% more than brown rice.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Rice, brown, long-grain, cooked.

Infographic

Salmon raw vs Brown 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +469.8%
Contains more IronIron +42.9%
Contains more CopperCopper +135.8%
Contains more PhosphorusPhosphorus +94.2%
Contains more SeleniumSelenium +529.3%
Contains more MagnesiumMagnesium +34.5%
Contains more ZincZinc +10.9%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +5987.5%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +27%
Contains more Vitamin B2Vitamin B2 +450.7%
Contains more Vitamin B3Vitamin B3 +206.9%
Contains more Vitamin B5Vitamin B5 +337.9%
Contains more Vitamin B6Vitamin B6 +565%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +177.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Brown rice DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 5.8µg 56%
Vitamin B6 0.818mg 0.123mg 53%
Manganese 0.016mg 0.974mg 42%
Protein 19.84g 2.74g 34%
Vitamin B3 7.86mg 2.561mg 33%
Vitamin B5 1.664mg 0.38mg 26%
Vitamin B2 0.38mg 0.069mg 24%
Cholesterol 55mg 0mg 18%
Copper 0.25mg 0.106mg 16%
Polyunsaturated fat 2.539g 0.366g 14%
Phosphorus 200mg 103mg 14%
Potassium 490mg 86mg 12%
Starch 24.79g 10%
Carbs 0g 25.58g 9%
Fats 6.34g 0.97g 8%
Fiber 0g 1.6g 6%
Vitamin B1 0.226mg 0.178mg 4%
Monounsaturated fat 2.103g 0.369g 4%
Folate 25µg 9µg 4%
Saturated fat 0.981g 0.26g 3%
Iron 0.8mg 0.56mg 3%
Choline 9.2mg 2%
Magnesium 29mg 39mg 2%
Sodium 44mg 4mg 2%
Calories 142kcal 123kcal 1%
Vitamin E 0.17mg 1%
Vitamin A 12µg 0µg 1%
Zinc 0.64mg 0.71mg 1%
Calcium 12mg 3mg 1%
Net carbs 0g 23.98g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.222mg 0.033mg 0%
Threonine 0.87mg 0.095mg 0%
Isoleucine 0.914mg 0.109mg 0%
Leucine 1.613mg 0.214mg 0%
Lysine 1.822mg 0.099mg 0%
Methionine 0.587mg 0.058mg 0%
Phenylalanine 0.775mg 0.133mg 0%
Valine 1.022mg 0.151mg 0%
Histidine 0.584mg 0.066mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.287g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +624.1%
Contains more FatsFats +553.6%
Contains more OtherOther +1109.1%
Contains more CarbsCarbs +∞%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +469.9%
Contains more Poly. FatPolyunsaturated fat +593.7%
Contains less Sat. FatSaturated fat -73.5%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.