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  6. Smoked salmon vs. Brown rice

Smoked salmon vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between Smoked salmon and Brown rice

  • Smoked salmon is richer in Vitamin B12, Vitamin D, Selenium, Choline, Copper, Vitamin B3, and Vitamin B6, yet Brown rice is richer in Manganese, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Smoked salmon is 136% higher.
  • Brown rice contains less Sodium.

Food types used in this article are Fish, salmon, chinook, smoked and Rice, brown, long-grain, cooked.

Infographic

Smoked salmon vs Brown rice 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.
Smoked salmon
Smoked salmon
6
:
4
Brown rice
Brown rice
Contains more Calcium +266.7%
Contains more Iron +51.8%
Contains more Phosphorus +59.2%
Contains more Potassium +103.5%
Contains more Copper +117%
Contains more Selenium +458.6%
Contains more Magnesium +116.7%
Contains less Sodium -99.4%
Contains more Zinc +129%
Contains more Manganese +5629.4%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +266.7%
Contains more Iron +51.8%
Contains more Phosphorus +59.2%
Contains more Potassium +103.5%
Contains more Copper +117%
Contains more Selenium +458.6%
Contains more Magnesium +116.7%
Contains less Sodium -99.4%
Contains more Zinc +129%
Contains more Manganese +5629.4%

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.
Smoked salmon
Smoked salmon
8
:
3
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +694.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +46.4%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +128.9%
Contains more Vitamin B6 +126%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +673.9%
Contains more Folate +350%
Contains more Vitamin K +100%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +694.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +46.4%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +128.9%
Contains more Vitamin B6 +126%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +673.9%
Contains more Folate +350%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoked salmon
Smoked salmon
4
:
1
Brown rice
Brown rice
Contains more Protein +567.2%
Contains more Fats +345.4%
Contains more Other +1127.3%
Contains more Carbs +∞%
Equal in Water - 70.27
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +567.2%
Contains more Fats +345.4%
Contains more Other +1127.3%
Contains more Carbs +∞%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smoked salmon
Smoked salmon
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +448.2%
Contains more Polyunsaturated fat +171.9%
Contains less Saturated Fat -72%
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +448.2%
Contains more Polyunsaturated fat +171.9%
Contains less Saturated Fat -72%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Brown rice Opinion
Net carbs 0g 23.98g Brown rice
Protein 18.28g 2.74g Smoked salmon
Fats 4.32g 0.97g Smoked salmon
Carbs 0g 25.58g Brown rice
Calories 117kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 0g 0.24g Smoked salmon
Fiber 0g 1.6g Brown rice
Calcium 11mg 3mg Smoked salmon
Iron 0.85mg 0.56mg Smoked salmon
Magnesium 18mg 39mg Brown rice
Phosphorus 164mg 103mg Smoked salmon
Potassium 175mg 86mg Smoked salmon
Sodium 672mg 4mg Brown rice
Zinc 0.31mg 0.71mg Brown rice
Copper 0.23mg 0.106mg Smoked salmon
Manganese 0.017mg 0.974mg Brown rice
Selenium 32.4µg 5.8µg Smoked salmon
Vitamin A 87IU 0IU Smoked salmon
Vitamin A RAE 26µg 0µg Smoked salmon
Vitamin E 1.35mg 0.17mg Smoked salmon
Vitamin D 685IU 0IU Smoked salmon
Vitamin D 17.1µg 0µg Smoked salmon
Vitamin B1 0.023mg 0.178mg Brown rice
Vitamin B2 0.101mg 0.069mg Smoked salmon
Vitamin B3 4.72mg 2.561mg Smoked salmon
Vitamin B5 0.87mg 0.38mg Smoked salmon
Vitamin B6 0.278mg 0.123mg Smoked salmon
Folate 2µg 9µg Brown rice
Vitamin B12 3.26µg 0µg Smoked salmon
Vitamin K 0.1µg 0.2µg Brown rice
Tryptophan 0.205mg 0.033mg Smoked salmon
Threonine 0.801mg 0.095mg Smoked salmon
Isoleucine 0.842mg 0.109mg Smoked salmon
Leucine 1.486mg 0.214mg Smoked salmon
Lysine 1.679mg 0.099mg Smoked salmon
Methionine 0.541mg 0.058mg Smoked salmon
Phenylalanine 0.714mg 0.133mg Smoked salmon
Valine 0.942mg 0.151mg Smoked salmon
Histidine 0.538mg 0.066mg Smoked salmon
Cholesterol 23mg 0mg Brown rice
Saturated Fat 0.929g 0.26g Brown rice
Omega-3 - DHA 0.267g 0g Smoked salmon
Omega-3 - EPA 0.183g 0g Smoked salmon
Omega-3 - DPA 0.073g 0g Smoked salmon
Monounsaturated Fat 2.023g 0.369g Smoked salmon
Polyunsaturated fat 0.995g 0.366g Smoked salmon
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
99%
Smoked salmon
14%
Brown rice
Minerals Daily Need Coverage Score
49%
Smoked salmon
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 66)
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 contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 668mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.669g)
Which food is cheaper?
Brown rice
Brown 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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.