Brown rice vs. Sockeye salmon — In-Depth Nutrition Comparison
Compare
Summary of differences between brown rice and sockeye salmon
- Brown rice has more manganese; however, sockeye salmon is higher in vitamin B12, vitamin D, vitamin B6, selenium, vitamin B3, phosphorus, choline, and vitamin B5.
- Sockeye salmon covers your daily need for vitamin B12, 186% more than brown rice.
- Brown rice has 75 times more manganese than sockeye salmon. While brown rice has 0.974mg of manganese, sockeye salmon has only 0.013mg.
- 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, sockeye, cooked, dry heat.
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.
| Contains more CopperCopper | +39.5% |
| Contains more ZincZinc | +29.1% |
| Contains less SodiumSodium | -95.7% |
| Contains more ManganeseManganese | +7392.3% |
| Contains more CalciumCalcium | +266.7% |
| Contains more PotassiumPotassium | +407% |
| Contains more PhosphorusPhosphorus | +196.1% |
| Contains more SeleniumSelenium | +512.1% |
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 B1Vitamin B1 | +13.4% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +28.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +482.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +256.5% |
| Contains more Vitamin B3Vitamin B3 | +295.3% |
| Contains more Vitamin B5Vitamin B5 | +235.3% |
| Contains more Vitamin B6Vitamin B6 | +572.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1123.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +866.4% |
| Contains more FatsFats | +474.2% |
| Contains more OtherOther | +40.9% |
~equal in
Water
~67.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
| Contains less Sat. FatSaturated fat | -73.2% |
| Contains more Mono. FatMonounsaturated fat | +405.1% |
| Contains more Poly. FatPolyunsaturated fat | +262.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 4.47µg | 186% |
| Vitamin D | 0IU | 670IU | 84% |
| Vitamin D | 0µg | 16.7µg | 84% |
| Selenium | 5.8µg | 35.5µg | 54% |
| Vitamin B6 | 0.123mg | 0.827mg | 54% |
| Vitamin B3 | 2.561mg | 10.123mg | 47% |
| Protein | 2.74g | 26.48g | 47% |
| Manganese | 0.974mg | 0.013mg | 42% |
| Phosphorus | 103mg | 305mg | 29% |
| Cholesterol | 0mg | 61mg | 20% |
| Choline | 9.2mg | 112.6mg | 19% |
| Vitamin B5 | 0.38mg | 1.274mg | 18% |
| Vitamin B2 | 0.069mg | 0.246mg | 14% |
| Potassium | 86mg | 436mg | 10% |
| Starch | 24.79g | 0g | 10% |
| Carbs | 25.58g | 0g | 9% |
| Fats | 0.97g | 5.57g | 7% |
| Vitamin A | 0µg | 58µg | 6% |
| Polyunsaturated fat | 0.366g | 1.327g | 6% |
| Fiber | 1.6g | 0g | 6% |
| Vitamin E | 0.17mg | 0.99mg | 5% |
| Sodium | 4mg | 92mg | 4% |
| Monounsaturated fat | 0.369g | 1.864g | 4% |
| Copper | 0.106mg | 0.076mg | 3% |
| Saturated fat | 0.26g | 0.969g | 3% |
| Calories | 123kcal | 156kcal | 2% |
| Vitamin B1 | 0.178mg | 0.157mg | 2% |
| Zinc | 0.71mg | 0.55mg | 1% |
| Folate | 9µg | 7µg | 1% |
| Iron | 0.56mg | 0.52mg | 1% |
| Calcium | 3mg | 11mg | 1% |
| Magnesium | 39mg | 36mg | 1% |
| Net carbs | 23.98g | 0g | N/A |
| Sugar | 0.24g | 0g | N/A |
| Vitamin K | 0.2µg | 0.1µg | 0% |
| Trans fat | 0g | 0.023g | N/A |
| Tryptophan | 0.033mg | 0.335mg | 0% |
| Threonine | 0.095mg | 1.247mg | 0% |
| Isoleucine | 0.109mg | 1.274mg | 0% |
| Leucine | 0.214mg | 2.185mg | 0% |
| Lysine | 0.099mg | 2.574mg | 0% |
| Methionine | 0.058mg | 0.858mg | 0% |
| Phenylalanine | 0.133mg | 1.086mg | 0% |
| Valine | 0.151mg | 1.461mg | 0% |
| Histidine | 0.066mg | 0.711mg | 0% |
| Omega-3 - EPA | 0g | 0.299g | N/A |
| Omega-3 - DHA | 0g | 0.56g | N/A |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-3 - DPA | 0g | 0.093g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.019g | N/A |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
113%
Minerals Daily Need Coverage Score
32%
47%
Comparison summary
Which food is lower in Sugar?
Sockeye salmon is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Sockeye salmon is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 0.709g)
Which food is cheaper?
Brown rice is cheaper (difference - $11)
Which food is richer in minerals?
?
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.