Brown Rice vs. Salmon
Nutrition comparison of Cooked Brown Rice and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and salmon:
- Both brown rice and salmon are high in calories.
- Brown rice has more thiamin, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Brown rice has signficantly more dietary fiber than salmon.
- Salmon has signficantly less carbohydrates than brown rice.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and salmon are high in calories. Brown rice is very similar to brown rice for calories - brown rice has 123 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to salmon per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Salmon | |
|---|---|---|
| Protein | 9% | 67% |
| Carbohydrates | 84% | ~ |
| Fat | 7% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Brown rice has signficantly more dietary fiber than salmon - brown rice has 1.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Brown rice and salmon contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 648% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both brown rice and salmon are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and brown rice are low in trans fat - salmon has 0.03g of trans fat per 100 grams and brown rice does not contain significant amounts.
cholesterol
Brown rice has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than brown rice - salmon has 35ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than brown rice - salmon has 435iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and salmon contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Brown rice and salmon contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both brown rice and salmon contain significant amounts of riboflavin and folate.
| Brown Rice | Salmon | |
|---|---|---|
| Thiamin | 0.178 MG | 0.08 MG |
| Riboflavin | 0.069 MG | 0.105 MG |
| Niacin | 2.561 MG | 7.995 MG |
| Pantothenic acid | 0.38 MG | 1.03 MG |
| Vitamin B6 | 0.123 MG | 0.611 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Brown rice and salmon contain similar amounts of calcium - brown rice has 3mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Brown rice and salmon contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 326% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than brown rice per 100 grams.
| Brown Rice | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.011 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than salmon per 100 grams.
| Brown Rice | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 0.355 G | 0.081 G |
| Total | 0.355 G | 0.085 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Salmon (Fish, salmon, pink, raw) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Salmon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or salmon contain more calories in 100 grams?Both brown rice and salmon are high in calories. Brown rice is quite similar to brown rice for calories - brown rice has 123 calories in 100g and salmon has 127 calories.
Is brown rice or salmon better for protein?
Salmon is a fantastic source of protein and it has 650% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and salmon has 20.5g of protein.
Does brown rice or salmon have more carbohydrates?
By weight, salmon has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and salmon has no carbs..
Does brown rice or salmon contain more potassium?
Salmon is a rich source of potassium and it has 330% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and salmon has 366mg of potassium.