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Rice vs. Smoked salmon — In-Depth Nutrition Comparison

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Important differences between rice and smoked salmon

  • Rice has more manganese; however, smoked salmon has more vitamin B12, vitamin D, selenium, vitamin B3, copper, phosphorus, choline, and vitamin B6.
  • Smoked salmon's daily need coverage for vitamin B12 is 136% more.
  • Rice has 28 times more manganese than smoked salmon. Rice has 0.472mg of manganese, while smoked salmon has 0.017mg.
  • Rice is lower in sodium.
  • Rice has a higher glycemic index than smoked salmon.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Fish, salmon, chinook, smoked.

Infographic

Rice vs Smoked salmon 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more IronIron +41.2%
Contains more ZincZinc +58.1%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2676.5%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +400%
Contains more CopperCopper +233.3%
Contains more PhosphorusPhosphorus +281.4%
Contains more SeleniumSelenium +332%
~equal in Calcium ~11mg

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.
Rice
2
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%
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +608.7%
Contains more FolateFolate +2800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3275%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +676.9%
Contains more Vitamin B3Vitamin B3 +219.8%
Contains more Vitamin B5Vitamin B5 +123.1%
Contains more Vitamin B6Vitamin B6 +198.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +4138.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +579.6%
Contains more FatsFats +1442.9%
Contains more OtherOther +1185.7%
~equal in Water ~72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +2198.9%
Contains more Poly. FatPolyunsaturated fat +1209.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Smoked salmon
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 Rice Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 7.5µg 32.4µg 45%
Protein 2.69g 18.28g 31%
Sodium 1mg 672mg 29%
Vitamin B3 1.476mg 4.72mg 20%
Manganese 0.472mg 0.017mg 20%
Copper 0.069mg 0.23mg 18%
Phosphorus 43mg 164mg 17%
Choline 2.1mg 89mg 16%
Vitamin B6 0.093mg 0.278mg 14%
Folate 58µg 2µg 14%
Vitamin B1 0.163mg 0.023mg 12%
Vitamin B5 0.39mg 0.87mg 10%
Carbs 28.17g 0g 9%
Vitamin E 0.04mg 1.35mg 9%
Cholesterol 0mg 23mg 8%
Vitamin B2 0.013mg 0.101mg 7%
Polyunsaturated fat 0.076g 0.995g 6%
Fats 0.28g 4.32g 6%
Monounsaturated fat 0.088g 2.023g 5%
Iron 1.2mg 0.85mg 4%
Potassium 35mg 175mg 4%
Saturated fat 0.077g 0.929g 4%
Vitamin A 0µg 26µg 3%
Fiber 0.4g 0g 2%
Zinc 0.49mg 0.31mg 2%
Calories 130kcal 117kcal 1%
Magnesium 12mg 18mg 1%
Net carbs 27.77g 0g N/A
Calcium 10mg 11mg 0%
Sugar 0.05g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.031mg 0.205mg 0%
Threonine 0.096mg 0.801mg 0%
Isoleucine 0.116mg 0.842mg 0%
Leucine 0.222mg 1.486mg 0%
Lysine 0.097mg 1.679mg 0%
Methionine 0.063mg 0.541mg 0%
Phenylalanine 0.144mg 0.714mg 0%
Valine 0.164mg 0.942mg 0%
Histidine 0.063mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Smoked salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Rice
76%
Smoked salmon
Minerals Daily Need Coverage Score
22%
Rice
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 671mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 0.852g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $13)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.