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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.

Infographic

Rice vs Sockeye salmon infographic
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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
3
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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
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% 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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
26% 6% 67%
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 +884.4%
Contains more FatsFats +1889.3%
Contains more OtherOther +47.6%
~equal in Water ~67.33g

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
23% 45% 32%
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 -92.1%
Contains more Mono. FatMonounsaturated fat +2018.2%
Contains more Poly. FatPolyunsaturated fat +1646.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Sockeye 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 Sockeye salmon 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Sockeye 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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
22%
Rice
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 91mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 0.892g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $12)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.