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  6. Brown rice vs. Salmon raw

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

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Summary of differences between brown rice and salmon raw

  • Brown rice has more manganese; however, salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, copper, and phosphorus.
  • Salmon raw covers your daily need for vitamin B12, 133% more than brown rice.
  • Brown rice has 61 times more manganese than salmon raw. While brown rice has 0.974mg of manganese, salmon raw has only 0.016mg.
  • The glycemic index of brown rice is higher.

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

Infographic

Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 MagnesiumMagnesium +34.5%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +5987.5%
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%
~equal in Zinc ~0.64mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +624.1%
Contains more FatsFats +553.6%
Contains more OtherOther +1109.1%
~equal in Water ~68.5g

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Salmon raw
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
13%
Brown rice
77%
Salmon raw
Minerals Daily Need Coverage Score
32%
Brown rice
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 0.721g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $11)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.