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

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Summary of differences between sockeye salmon and brown rice

Sockeye salmon has more vitamin B12, vitamin D, vitamin B6, selenium, vitamin B3, phosphorus, choline, and vitamin B5; however, brown rice is higher in manganese.
Sockeye salmon covers your daily need for vitamin B12, 186% more than brown rice.
Brown rice has less cholesterol.
The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Fish, salmon, sockeye, cooked, dry heat and Rice, brown, long-grain, cooked.

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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.

Sockeye salmon

Brown rice

Contains more CalciumCalcium	+266.7%
Contains more PotassiumPotassium	+407%
Contains more PhosphorusPhosphorus	+196.1%
Contains more SeleniumSelenium	+512.1%

Contains more CopperCopper	+39.5%
Contains more ZincZinc	+29.1%
Contains less SodiumSodium	-95.7%
Contains more ManganeseManganese	+7392.3%

~equal in Magnesium ~39mg

~equal in Iron ~0.56mg

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.

Sockeye salmon

Brown rice

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+482.4%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+256.5%
Contains more Vitamin B3Vitamin B3	+295.3%
Contains more Vitamin B5Vitamin B5	+235.3%
Contains more Vitamin B6Vitamin B6	+572.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+1123.9%

Contains more Vitamin B1Vitamin B1	+13.4%
Contains more Vitamin KVitamin K	+100%
Contains more FolateFolate	+28.6%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	4.47µg	0µg	186%
Vitamin D	670IU	0IU	84%
Vitamin D	16.7µg	0µg	84%
Selenium	35.5µg	5.8µg	54%
Vitamin B6	0.827mg	0.123mg	54%
Vitamin B3	10.123mg	2.561mg	47%
Protein	26.48g	2.74g	47%
Manganese	0.013mg	0.974mg	42%
Phosphorus	305mg	103mg	29%
Cholesterol	61mg	0mg	20%
Choline	112.6mg	9.2mg	19%
Vitamin B5	1.274mg	0.38mg	18%
Vitamin B2	0.246mg	0.069mg	14%
Potassium	436mg	86mg	10%
Starch	0g	24.79g	10%
Carbs	0g	25.58g	9%
Fats	5.57g	0.97g	7%
Vitamin A	58µg	0µg	6%
Polyunsaturated fat	1.327g	0.366g	6%
Fiber	0g	1.6g	6%
Vitamin E	0.99mg	0.17mg	5%
Sodium	92mg	4mg	4%
Monounsaturated fat	1.864g	0.369g	4%
Copper	0.076mg	0.106mg	3%
Saturated fat	0.969g	0.26g	3%
Calories	156kcal	123kcal	2%
Vitamin B1	0.157mg	0.178mg	2%
Zinc	0.55mg	0.71mg	1%
Folate	7µg	9µg	1%
Iron	0.52mg	0.56mg	1%
Calcium	11mg	3mg	1%
Magnesium	36mg	39mg	1%
Net carbs	0g	23.98g	N/A
Sugar	0g	0.24g	N/A
Vitamin K	0.1µg	0.2µg	0%
Trans fat	0.023g	0g	N/A
Tryptophan	0.335mg	0.033mg	0%
Threonine	1.247mg	0.095mg	0%
Isoleucine	1.274mg	0.109mg	0%
Leucine	2.185mg	0.214mg	0%
Lysine	2.574mg	0.099mg	0%
Methionine	0.858mg	0.058mg	0%
Phenylalanine	1.086mg	0.133mg	0%
Valine	1.461mg	0.151mg	0%
Histidine	0.711mg	0.066mg	0%
Omega-3 - EPA	0.299g	0g	N/A
Omega-3 - DHA	0.56g	0g	N/A
Omega-3 - ALA		0.011g	N/A
Omega-3 - DPA	0.093g	0g	N/A
Omega-6 - Eicosadienoic acid	0.019g	0g	N/A
Omega-6 - Linoleic acid		0.355g	N/A