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Sockeye salmon vs. Rice — In-Depth Nutrition Comparison

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Differences between sockeye salmon and rice

  • Sockeye salmon has more vitamin B12, vitamin D, vitamin B6, vitamin B3, selenium, phosphorus, choline, and vitamin B2, while rice has more manganese.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.
  • The amount of cholesterol in rice is lower.
  • 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 Fish, salmon, sockeye, cooked, dry heat and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Sockeye salmon vs Rice 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.
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%
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%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +1145.7%
Contains more ZincZinc +12.2%
Contains more PhosphorusPhosphorus +609.3%
Contains more SeleniumSelenium +373.3%
Contains more IronIron +130.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +3530.8%
~equal in Calcium ~10mg
~equal in Copper ~0.069mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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%
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%
Contains more FolateFolate +728.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.163mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
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
Contains more ProteinProtein +884.4%
Contains more FatsFats +1889.3%
Contains more OtherOther +47.6%
Contains more CarbsCarbs +∞%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
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
Contains more Mono. FatMonounsaturated fat +2018.2%
Contains more Poly. FatPolyunsaturated fat +1646.1%
Contains less Sat. FatSaturated fat -92.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sockeye salmon Rice
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 Sockeye salmon Rice DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Vitamin B6 0.827mg 0.093mg 56%
Vitamin B3 10.123mg 1.476mg 54%
Selenium 35.5µg 7.5µg 51%
Protein 26.48g 2.69g 48%
Phosphorus 305mg 43mg 37%
Manganese 0.013mg 0.472mg 20%
Choline 112.6mg 2.1mg 20%
Cholesterol 61mg 0mg 20%
Vitamin B2 0.246mg 0.013mg 18%
Vitamin B5 1.274mg 0.39mg 18%
Folate 7µg 58µg 13%
Potassium 436mg 35mg 12%
Iron 0.52mg 1.2mg 9%
Carbs 0g 28.17g 9%
Polyunsaturated fat 1.327g 0.076g 8%
Fats 5.57g 0.28g 8%
Vitamin A 58µg 0µg 6%
Vitamin E 0.99mg 0.04mg 6%
Magnesium 36mg 12mg 6%
Saturated fat 0.969g 0.077g 4%
Monounsaturated fat 1.864g 0.088g 4%
Sodium 92mg 1mg 4%
Fiber 0g 0.4g 2%
Calories 156kcal 130kcal 1%
Vitamin B1 0.157mg 0.163mg 1%
Zinc 0.55mg 0.49mg 1%
Copper 0.076mg 0.069mg 1%
Net carbs 0g 27.77g N/A
Calcium 11mg 10mg 0%
Sugar 0g 0.05g N/A
Vitamin K 0.1µg 0µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.031mg 0%
Threonine 1.247mg 0.096mg 0%
Isoleucine 1.274mg 0.116mg 0%
Leucine 2.185mg 0.222mg 0%
Lysine 2.574mg 0.097mg 0%
Methionine 0.858mg 0.063mg 0%
Phenylalanine 1.086mg 0.144mg 0%
Valine 1.461mg 0.164mg 0%
Histidine 0.711mg 0.063mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g 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
Sockeye salmon Rice
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
113%
Sockeye salmon
12%
Rice
Minerals Daily Need Coverage Score
47%
Sockeye salmon
22%
Rice

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.