White Rice vs. Salmon
Nutrition comparison of Cooked White 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
white rice
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and salmon:
- Both white rice and salmon are high in calories.
- Salmon has signficantly less carbohydrates than white rice.
- Salmon is an excellent source of Vitamin D, potassium and protein.
- White rice has more thiamin and folate, however, salmon contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and salmon are high in calories. White rice is very similar to salmon for calories - white rice has 130 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to salmon per calorie. White rice has a macronutrient ratio of 8:91:2 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Salmon | |
|---|---|---|
| Protein | 8% | 67% |
| Carbohydrates | 91% | ~ |
| Fat | 2% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
White rice has more dietary fiber than salmon - white rice has 0.3g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 761% more protein than white rice - white rice has 2.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both white rice and salmon are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and white rice are low in trans fat - salmon has 0.03g of trans fat per 100 grams and white rice does not contain significant amounts.
cholesterol
White rice has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than white rice - salmon has 35ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than white rice - salmon has 435iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than white rice - salmon has 0.4mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Salmon and white rice contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and folate, however, salmon contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| White Rice | Salmon | |
|---|---|---|
| Thiamin | 0.167 MG | 0.08 MG |
| Riboflavin | 0.016 MG | 0.105 MG |
| Niacin | 1.835 MG | 7.995 MG |
| Pantothenic acid | 0.411 MG | 1.03 MG |
| Vitamin B6 | 0.05 MG | 0.611 MG |
| Folate | 58 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
White rice and salmon contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
White rice has 292% more iron than salmon - white rice has 1.5mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 11 times more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.01 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and salmon contain significant amounts of linoleic acid.
| White Rice | Salmon | |
|---|---|---|
| linoleic acid | 0.046 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Salmon (Fish, salmon, pink, raw) .
Cooked White 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 white rice or salmon contain more calories in 100 grams?Both white rice and salmon are high in calories. White rice is quite similar to salmon for calories - white rice has 130 calories in 100g and salmon has 127 calories.
Is white rice or salmon better for protein?
Salmon is a fantastic source of protein and it has 760% more protein than white rice - white rice has 2.4g of protein per 100 grams and salmon has 20.5g of protein.
Does white rice or salmon have more carbohydrates?
By weight, salmon has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and salmon has no carbs..
Does white rice or salmon contain more potassium?
Salmon is a rich source of potassium and it has 11 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and salmon has 366mg of potassium.