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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 for smoked salmon is 136% higher.
  • Brown rice contains less sodium.
  • Smoked salmon has a lower glycemic index than brown rice.

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +103.5%
Contains more IronIron +51.8%
Contains more CopperCopper +117%
Contains more PhosphorusPhosphorus +59.2%
Contains more SeleniumSelenium +458.6%
Contains more MagnesiumMagnesium +116.7%
Contains more ZincZinc +129%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +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.
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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +694.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +84.3%
Contains more Vitamin B5Vitamin B5 +128.9%
Contains more Vitamin B6Vitamin B6 +126%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +867.4%
Contains more Vitamin B1Vitamin B1 +673.9%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Brown rice DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Selenium 32.4µg 5.8µg 48%
Manganese 0.017mg 0.974mg 42%
Protein 18.28g 2.74g 31%
Sodium 672mg 4mg 29%
Choline 89mg 9.2mg 15%
Copper 0.23mg 0.106mg 14%
Vitamin B3 4.72mg 2.561mg 13%
Vitamin B1 0.023mg 0.178mg 13%
Vitamin B6 0.278mg 0.123mg 12%
Vitamin B5 0.87mg 0.38mg 10%
Starch 24.79g 10%
Carbs 0g 25.58g 9%
Phosphorus 164mg 103mg 9%
Vitamin E 1.35mg 0.17mg 8%
Cholesterol 23mg 0mg 8%
Fiber 0g 1.6g 6%
Magnesium 18mg 39mg 5%
Fats 4.32g 0.97g 5%
Monounsaturated fat 2.023g 0.369g 4%
Iron 0.85mg 0.56mg 4%
Polyunsaturated fat 0.995g 0.366g 4%
Zinc 0.31mg 0.71mg 4%
Vitamin A 26µg 0µg 3%
Potassium 175mg 86mg 3%
Saturated fat 0.929g 0.26g 3%
Vitamin B2 0.101mg 0.069mg 2%
Folate 2µg 9µg 2%
Calcium 11mg 3mg 1%
Calories 117kcal 123kcal 0%
Net carbs 0g 23.98g N/A
Sugar 0g 0.24g N/A
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.205mg 0.033mg 0%
Threonine 0.801mg 0.095mg 0%
Isoleucine 0.842mg 0.109mg 0%
Leucine 1.486mg 0.214mg 0%
Lysine 1.679mg 0.099mg 0%
Methionine 0.541mg 0.058mg 0%
Phenylalanine 0.714mg 0.133mg 0%
Valine 0.942mg 0.151mg 0%
Histidine 0.538mg 0.066mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.073g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
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 ProteinProtein +567.2%
Contains more FatsFats +345.4%
Contains more OtherOther +1127.3%
Contains more CarbsCarbs +∞%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +448.2%
Contains more Poly. FatPolyunsaturated fat +171.9%
Contains less Sat. FatSaturated fat -72%

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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.