Rice vs. Sockeye salmon — In-Depth Nutrition Comparison

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Differences between rice and sockeye salmon

Rice has more manganese, while sockeye salmon has more vitamin B12, vitamin D, vitamin B6, vitamin B3, selenium, phosphorus, choline, and vitamin B2.
Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.
Sockeye salmon contains 36 times less manganese than rice. Rice contains 0.472mg of manganese, while sockeye salmon contains 0.013mg.
Sockeye salmon has a lower glycemic index. The glycemic index of sockeye salmon is 0, while the glycemic index of rice is 60.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Fish, salmon, sockeye, cooked, dry heat.

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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.

Rice

Sockeye salmon

Contains more IronIron	+130.8%
Contains less SodiumSodium	-98.9%
Contains more ManganeseManganese	+3530.8%

Contains more MagnesiumMagnesium	+200%
Contains more PotassiumPotassium	+1145.7%
Contains more CopperCopper	+10.1%
Contains more ZincZinc	+12.2%
Contains more PhosphorusPhosphorus	+609.3%
Contains more SeleniumSelenium	+373.3%

~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

Sockeye salmon

Contains more FolateFolate

+728.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+2375%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+1792.3%
Contains more Vitamin B3Vitamin B3	+585.8%
Contains more Vitamin B5Vitamin B5	+226.7%
Contains more Vitamin B6Vitamin B6	+789.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+5261.9%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.157mg

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%
Vitamin B6	0.093mg	0.827mg	56%
Vitamin B3	1.476mg	10.123mg	54%
Selenium	7.5µg	35.5µg	51%
Protein	2.69g	26.48g	48%
Phosphorus	43mg	305mg	37%
Manganese	0.472mg	0.013mg	20%
Choline	2.1mg	112.6mg	20%
Cholesterol	0mg	61mg	20%
Vitamin B2	0.013mg	0.246mg	18%
Vitamin B5	0.39mg	1.274mg	18%
Folate	58µg	7µg	13%
Potassium	35mg	436mg	12%
Iron	1.2mg	0.52mg	9%
Carbs	28.17g	0g	9%
Polyunsaturated fat	0.076g	1.327g	8%
Fats	0.28g	5.57g	8%
Vitamin A	0µg	58µg	6%
Vitamin E	0.04mg	0.99mg	6%
Magnesium	12mg	36mg	6%
Saturated fat	0.077g	0.969g	4%
Monounsaturated fat	0.088g	1.864g	4%
Sodium	1mg	92mg	4%
Fiber	0.4g	0g	2%
Calories	130kcal	156kcal	1%
Vitamin B1	0.163mg	0.157mg	1%
Zinc	0.49mg	0.55mg	1%
Copper	0.069mg	0.076mg	1%
Net carbs	27.77g	0g	N/A
Calcium	10mg	11mg	0%
Sugar	0.05g	0g	N/A
Vitamin K	0µg	0.1µg	0%
Trans fat		0.023g	N/A
Tryptophan	0.031mg	0.335mg	0%
Threonine	0.096mg	1.247mg	0%
Isoleucine	0.116mg	1.274mg	0%
Leucine	0.222mg	2.185mg	0%
Lysine	0.097mg	2.574mg	0%
Methionine	0.063mg	0.858mg	0%
Phenylalanine	0.144mg	1.086mg	0%
Valine	0.164mg	1.461mg	0%
Histidine	0.063mg	0.711mg	0%
Omega-3 - EPA	0g	0.299g	N/A
Omega-3 - DHA	0g	0.56g	N/A
Omega-3 - DPA	0g	0.093g	N/A
Omega-6 - Eicosadienoic acid		0.019g	N/A