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.
Detailed nutritional comparison of white rice and salmon is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of White Rice src
Image of Salmon src

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) .

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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.