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  6. Sockeye salmon vs. Brown rice

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 of Vitamin B12 186% more than Brown rice.
  • Brown rice has less Cholesterol.

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

Infographic

Sockeye 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.
Sockeye salmon
Sockeye salmon
4
:
6
Brown rice
Brown rice
Contains more Calcium +266.7%
Contains more Phosphorus +196.1%
Contains more Potassium +407%
Contains more Selenium +512.1%
Contains less Sodium -95.7%
Contains more Zinc +29.1%
Contains more Copper +39.5%
Contains more Manganese +7392.3%
Equal in Iron - 0.56
Equal in Magnesium - 39
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
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 Phosphorus +196.1%
Contains more Potassium +407%
Contains more Selenium +512.1%
Contains less Sodium -95.7%
Contains more Zinc +29.1%
Contains more Copper +39.5%
Contains more Manganese +7392.3%
Equal in Iron - 0.56
Equal in Magnesium - 39

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
Sockeye salmon
8
:
3
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +482.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +256.5%
Contains more Vitamin B3 +295.3%
Contains more Vitamin B5 +235.3%
Contains more Vitamin B6 +572.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +13.4%
Contains more Folate +28.6%
Contains more Vitamin K +100%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 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 +482.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +256.5%
Contains more Vitamin B3 +295.3%
Contains more Vitamin B5 +235.3%
Contains more Vitamin B6 +572.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +13.4%
Contains more Folate +28.6%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
3
:
2
Brown rice
Brown rice
Contains more Protein +866.4%
Contains more Fats +474.2%
Contains more Other +40.9%
Contains more Carbs +∞%
Equal in Water - 70.27
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +866.4%
Contains more Fats +474.2%
Contains more Other +40.9%
Contains more Carbs +∞%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +405.1%
Contains more Polyunsaturated fat +262.6%
Contains less Saturated Fat -73.2%
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 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 +405.1%
Contains more Polyunsaturated fat +262.6%
Contains less Saturated Fat -73.2%

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 Brown rice
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Brown rice Opinion
Net carbs 0g 23.98g Brown rice
Protein 26.48g 2.74g Sockeye salmon
Fats 5.57g 0.97g Sockeye salmon
Carbs 0g 25.58g Brown rice
Calories 156kcal 123kcal Sockeye salmon
Starch 0g 24.79g Brown rice
Sugar 0g 0.24g Sockeye salmon
Fiber 0g 1.6g Brown rice
Calcium 11mg 3mg Sockeye salmon
Iron 0.52mg 0.56mg Brown rice
Magnesium 36mg 39mg Brown rice
Phosphorus 305mg 103mg Sockeye salmon
Potassium 436mg 86mg Sockeye salmon
Sodium 92mg 4mg Brown rice
Zinc 0.55mg 0.71mg Brown rice
Copper 0.076mg 0.106mg Brown rice
Manganese 0.013mg 0.974mg Brown rice
Selenium 35.5µg 5.8µg Sockeye salmon
Vitamin A 193IU 0IU Sockeye salmon
Vitamin A RAE 58µg 0µg Sockeye salmon
Vitamin E 0.99mg 0.17mg Sockeye salmon
Vitamin D 670IU 0IU Sockeye salmon
Vitamin D 16.7µg 0µg Sockeye salmon
Vitamin B1 0.157mg 0.178mg Brown rice
Vitamin B2 0.246mg 0.069mg Sockeye salmon
Vitamin B3 10.123mg 2.561mg Sockeye salmon
Vitamin B5 1.274mg 0.38mg Sockeye salmon
Vitamin B6 0.827mg 0.123mg Sockeye salmon
Folate 7µg 9µg Brown rice
Vitamin B12 4.47µg 0µg Sockeye salmon
Vitamin K 0.1µg 0.2µg Brown rice
Tryptophan 0.335mg 0.033mg Sockeye salmon
Threonine 1.247mg 0.095mg Sockeye salmon
Isoleucine 1.274mg 0.109mg Sockeye salmon
Leucine 2.185mg 0.214mg Sockeye salmon
Lysine 2.574mg 0.099mg Sockeye salmon
Methionine 0.858mg 0.058mg Sockeye salmon
Phenylalanine 1.086mg 0.133mg Sockeye salmon
Valine 1.461mg 0.151mg Sockeye salmon
Histidine 0.711mg 0.066mg Sockeye salmon
Cholesterol 61mg 0mg Brown rice
Trans Fat 0.023g 0g Brown rice
Saturated Fat 0.969g 0.26g Brown rice
Omega-3 - DHA 0.56g 0g Sockeye salmon
Omega-3 - EPA 0.299g 0g Sockeye salmon
Omega-3 - DPA 0.093g 0g Sockeye salmon
Monounsaturated Fat 1.864g 0.369g Sockeye salmon
Polyunsaturated fat 1.327g 0.366g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g 0g Sockeye 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
Sockeye 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
137%
Sockeye salmon
14%
Brown rice
Minerals Daily Need Coverage Score
47%
Sockeye salmon
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 88mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 61mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.709g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $11)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.