Side-by-Side Comparison

Atlantic Salmon (Cooked/Baked) vs White Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean pan-seared salmon fillet displaying delicate pink flaky texture

fish seafood

Atlantic Salmon (Cooked/Baked)

206Calories

22.1Protein

0.0Fiber

0.0Vit C

View Details

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-37%

White Rice (Cooked)

White Rice (Cooked) has fewer calories (energy) (130 kcal vs 206 kcal, 76 kcal less).

Higher Protein

+722%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 2.7 g in White Rice (Cooked) (+19.4 g, +722%).

Higher Dietary Fiber

White Rice (Cooked)

White Rice (Cooked) provides 0.40 g vs 0 g in Atlantic Salmon (Cooked/Baked) (+0.40 g).

Higher Potassium

+997%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) provides 384 mg vs 35.0 mg in White Rice (Cooked) (+349 mg, +997%).

Comparing per 100 g standard edible portion.

Nutrient

Atlantic Salmon (Cooked/Baked)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

206 kcal10% DV

White Rice (Cooked)

130 kcal7% DV

Atlantic Salmon (Cooked/Baked) provides 206 kcal vs 130 kcal in White Rice (Cooked) (+76 kcal, +58%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

22.1 g44% DV

White Rice (Cooked)

2.7 g5% DV

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 2.7 g in White Rice (Cooked) (+19.4 g, +722%).

CarbohydratesWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0 g

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) has higher carbohydrates (28.2 g vs 0 g).

Dietary FiberWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0 g

White Rice (Cooked)

0.40 g1% DV

White Rice (Cooked) has higher dietary fiber (0.40 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

12.4 g16% DV

White Rice (Cooked)

0.28 g

Atlantic Salmon (Cooked/Baked) provides 12.4 g vs 0.28 g in White Rice (Cooked) (+12.1 g, +4311%).

Total SugarsSimilar

Atlantic Salmon (Cooked/Baked)

0 g

White Rice (Cooked)

0.05 g

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of total sugars (0 g).

Vitamins12 nutrients

Vitamin CSimilar

Atlantic Salmon (Cooked/Baked)

0 mg

White Rice (Cooked)

0 mg

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

12 µg1% DV

White Rice (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (12 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

11 µg55% DV

White Rice (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (11 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.6 mg24% DV

White Rice (Cooked)

0.04 mg

Atlantic Salmon (Cooked/Baked) provides 3.6 mg vs 0.04 mg in White Rice (Cooked) (+3.5 mg, +8775%).

Vitamin KSimilar

Atlantic Salmon (Cooked/Baked)

0.1 µg

White Rice (Cooked)

0.1 µg

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of vitamin k (0.1 µg).

Folate (DFE)White Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

29 µg7% DV

White Rice (Cooked)

58 µg14% DV

White Rice (Cooked) provides 58 µg vs 29 µg in Atlantic Salmon (Cooked/Baked) (+29 µg, +100%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.23 mg19% DV

White Rice (Cooked)

0.16 mg14% DV

Atlantic Salmon (Cooked/Baked) provides 0.23 mg vs 0.16 mg in White Rice (Cooked) (+0.06 mg, +39%).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.14 mg10% DV

White Rice (Cooked)

0.01 mg1% DV

Atlantic Salmon (Cooked/Baked) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.01 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

8.7 mg54% DV

White Rice (Cooked)

1.5 mg9% DV

Atlantic Salmon (Cooked/Baked) provides 8.7 mg vs 1.5 mg in White Rice (Cooked) (+7.2 mg, +486%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.7 mg33% DV

White Rice (Cooked)

0.40 mg8% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.40 mg in White Rice (Cooked) (+1.3 mg, +320%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.64 mg38% DV

White Rice (Cooked)

0.09 mg5% DV

Atlantic Salmon (Cooked/Baked) provides 0.64 mg vs 0.09 mg in White Rice (Cooked) (+0.55 mg, +588%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.2 µg133% DV

White Rice (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (3.2 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

60.0 mg3% DV

White Rice (Cooked)

1.0 mg

Atlantic Salmon (Cooked/Baked) provides 60.0 mg vs 1.0 mg in White Rice (Cooked) (+59.0 mg, +5900%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

384 mg8% DV

White Rice (Cooked)

35.0 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 384 mg vs 35.0 mg in White Rice (Cooked) (+349 mg, +997%).

CalciumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

12.0 mg1% DV

White Rice (Cooked)

10.0 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 12.0 mg vs 10.0 mg in White Rice (Cooked) (+2.0 mg, +20%).

IronWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0.80 mg4% DV

White Rice (Cooked)

1.2 mg7% DV

White Rice (Cooked) provides 1.2 mg vs 0.80 mg in Atlantic Salmon (Cooked/Baked) (+0.40 mg, +50%).

MagnesiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

30.0 mg7% DV

White Rice (Cooked)

12.0 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 30.0 mg vs 12.0 mg in White Rice (Cooked) (+18.0 mg, +150%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

252 mg20% DV

White Rice (Cooked)

43.0 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 252 mg vs 43.0 mg in White Rice (Cooked) (+209 mg, +486%).

ZincAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.64 mg6% DV

White Rice (Cooked)

0.49 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 0.64 mg vs 0.49 mg in White Rice (Cooked) (+0.15 mg, +31%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

2.5 g13% DV

White Rice (Cooked)

0.08 g

Atlantic Salmon (Cooked/Baked) provides 2.5 g vs 0.08 g in White Rice (Cooked) (+2.4 g, +3147%).

Nutrient

Atlantic Salmon (Cooked/Baked)154 g (1 fillet (154 g))

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

317 kcal16% DV

White Rice (Cooked)

205 kcal10% DV

Atlantic Salmon (Cooked/Baked) provides 317 kcal vs 205 kcal in White Rice (Cooked) (+112 kcal, +54%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

34.0 g68% DV

White Rice (Cooked)

4.3 g9% DV

Atlantic Salmon (Cooked/Baked) provides 34.0 g vs 4.3 g in White Rice (Cooked) (+29.8 g, +701%).

CarbohydratesWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0 g

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) has higher carbohydrates (44.5 g vs 0 g).

Dietary FiberWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0 g

White Rice (Cooked)

0.63 g2% DV

White Rice (Cooked) has higher dietary fiber (0.63 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

19.0 g24% DV

White Rice (Cooked)

0.44 g1% DV

Atlantic Salmon (Cooked/Baked) provides 19.0 g vs 0.44 g in White Rice (Cooked) (+18.6 g, +4199%).

Total SugarsWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0 g

White Rice (Cooked)

0.08 g

White Rice (Cooked) provides slightly more total sugars (0.08 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Atlantic Salmon (Cooked/Baked)

0 mg

White Rice (Cooked)

0 mg

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

White Rice (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (18 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

17 µg85% DV

White Rice (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (17 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.5 mg36% DV

White Rice (Cooked)

0.06 mg

Atlantic Salmon (Cooked/Baked) provides 5.5 mg vs 0.06 mg in White Rice (Cooked) (+5.4 mg, +8550%).

Vitamin KSimilar

Atlantic Salmon (Cooked/Baked)

0.2 µg

White Rice (Cooked)

0.2 µg

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of vitamin k (0.2 µg).

Folate (DFE)White Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

45 µg11% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 45 µg in Atlantic Salmon (Cooked/Baked) (+47 µg, +105%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.35 mg29% DV

White Rice (Cooked)

0.26 mg21% DV

Atlantic Salmon (Cooked/Baked) provides 0.35 mg vs 0.26 mg in White Rice (Cooked) (+0.09 mg, +35%).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.21 mg16% DV

White Rice (Cooked)

0.02 mg2% DV

Atlantic Salmon (Cooked/Baked) provides 0.21 mg vs 0.02 mg in White Rice (Cooked) (+0.19 mg, +920%).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

13.3 mg83% DV

White Rice (Cooked)

2.3 mg15% DV

Atlantic Salmon (Cooked/Baked) provides 13.3 mg vs 2.3 mg in White Rice (Cooked) (+11.0 mg, +471%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

2.6 mg51% DV

White Rice (Cooked)

0.62 mg12% DV

Atlantic Salmon (Cooked/Baked) provides 2.6 mg vs 0.62 mg in White Rice (Cooked) (+1.9 mg, +310%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.99 mg58% DV

White Rice (Cooked)

0.15 mg9% DV

Atlantic Salmon (Cooked/Baked) provides 0.99 mg vs 0.15 mg in White Rice (Cooked) (+0.84 mg, +571%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

4.9 µg204% DV

White Rice (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.9 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

92.4 mg4% DV

White Rice (Cooked)

1.6 mg

Atlantic Salmon (Cooked/Baked) provides 92.4 mg vs 1.6 mg in White Rice (Cooked) (+90.8 mg, +5748%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

591 mg13% DV

White Rice (Cooked)

55.3 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 591 mg vs 55.3 mg in White Rice (Cooked) (+536 mg, +969%).

CalciumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

18.5 mg1% DV

White Rice (Cooked)

15.8 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 18.5 mg vs 15.8 mg in White Rice (Cooked) (+2.7 mg, +17%).

IronWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

1.2 mg7% DV

White Rice (Cooked)

1.9 mg11% DV

White Rice (Cooked) provides 1.9 mg vs 1.2 mg in Atlantic Salmon (Cooked/Baked) (+0.66 mg, +54%).

MagnesiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

46.2 mg11% DV

White Rice (Cooked)

19.0 mg5% DV

Atlantic Salmon (Cooked/Baked) provides 46.2 mg vs 19.0 mg in White Rice (Cooked) (+27.2 mg, +144%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

388 mg31% DV

White Rice (Cooked)

67.9 mg5% DV

Atlantic Salmon (Cooked/Baked) provides 388 mg vs 67.9 mg in White Rice (Cooked) (+320 mg, +471%).

ZincAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.99 mg9% DV

White Rice (Cooked)

0.77 mg7% DV

Atlantic Salmon (Cooked/Baked) provides 0.99 mg vs 0.77 mg in White Rice (Cooked) (+0.21 mg, +27%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.9 g19% DV

White Rice (Cooked)

0.12 g1% DV

Atlantic Salmon (Cooked/Baked) provides 3.9 g vs 0.12 g in White Rice (Cooked) (+3.7 g, +3065%).

Nutrient

Atlantic Salmon (Cooked/Baked)Amount per 100 kcal (49 g)

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Atlantic Salmon (Cooked/Baked)

101 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of calories (energy) (101 kcal).

ProteinAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

10.8 g22% DV

White Rice (Cooked)

2.1 g4% DV

Atlantic Salmon (Cooked/Baked) provides 10.8 g vs 2.1 g in White Rice (Cooked) (+8.8 g, +423%).

CarbohydratesWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0 g

White Rice (Cooked)

21.7 g8% DV

White Rice (Cooked) has higher carbohydrates (21.7 g vs 0 g).

Dietary FiberWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0 g

White Rice (Cooked)

0.31 g1% DV

White Rice (Cooked) has higher dietary fiber (0.31 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

6.1 g8% DV

White Rice (Cooked)

0.22 g

Atlantic Salmon (Cooked/Baked) provides 6.1 g vs 0.22 g in White Rice (Cooked) (+5.8 g, +2707%).

Total SugarsSimilar

Atlantic Salmon (Cooked/Baked)

0 g

White Rice (Cooked)

0.04 g

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of total sugars (0 g).

Vitamins12 nutrients

Vitamin CSimilar

Atlantic Salmon (Cooked/Baked)

0 mg

White Rice (Cooked)

0 mg

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.9 µg1% DV

White Rice (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (5.9 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.4 µg27% DV

White Rice (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (5.4 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.7 mg12% DV

White Rice (Cooked)

0.03 mg

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.03 mg in White Rice (Cooked) (+1.7 mg, +5548%).

Vitamin KSimilar

Atlantic Salmon (Cooked/Baked)

0.0 µg

White Rice (Cooked)

0.1 µg

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of vitamin k (0.0 µg).

Folate (DFE)White Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

14 µg4% DV

White Rice (Cooked)

45 µg11% DV

White Rice (Cooked) provides 45 µg vs 14 µg in Atlantic Salmon (Cooked/Baked) (+30 µg, +214%).

Thiamin (Vitamin B1)Similar

Atlantic Salmon (Cooked/Baked)

0.11 mg9% DV

White Rice (Cooked)

0.13 mg10% DV

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.07 mg5% DV

White Rice (Cooked)

0.01 mg1% DV

Atlantic Salmon (Cooked/Baked) provides slightly more riboflavin (vitamin b2) (0.07 mg vs 0.01 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

4.2 mg26% DV

White Rice (Cooked)

1.1 mg7% DV

Atlantic Salmon (Cooked/Baked) provides 4.2 mg vs 1.1 mg in White Rice (Cooked) (+3.1 mg, +273%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.81 mg16% DV

White Rice (Cooked)

0.30 mg6% DV

Atlantic Salmon (Cooked/Baked) provides 0.81 mg vs 0.30 mg in White Rice (Cooked) (+0.51 mg, +167%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.31 mg18% DV

White Rice (Cooked)

0.07 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 0.31 mg vs 0.07 mg in White Rice (Cooked) (+0.24 mg, +338%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.6 µg65% DV

White Rice (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (1.6 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

29.4 mg1% DV

White Rice (Cooked)

0.77 mg

Atlantic Salmon (Cooked/Baked) provides 29.4 mg vs 0.77 mg in White Rice (Cooked) (+28.6 mg, +3718%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

188 mg4% DV

White Rice (Cooked)

27.0 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 188 mg vs 27.0 mg in White Rice (Cooked) (+161 mg, +598%).

CalciumWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

5.9 mg

White Rice (Cooked)

7.7 mg1% DV

White Rice (Cooked) provides 7.7 mg vs 5.9 mg in Atlantic Salmon (Cooked/Baked) (+1.8 mg, +31%).

IronWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0.39 mg2% DV

White Rice (Cooked)

0.92 mg5% DV

White Rice (Cooked) provides 0.92 mg vs 0.39 mg in Atlantic Salmon (Cooked/Baked) (+0.53 mg, +136%).

MagnesiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

14.7 mg3% DV

White Rice (Cooked)

9.2 mg2% DV

Atlantic Salmon (Cooked/Baked) provides 14.7 mg vs 9.2 mg in White Rice (Cooked) (+5.5 mg, +59%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

123 mg10% DV

White Rice (Cooked)

33.1 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 123 mg vs 33.1 mg in White Rice (Cooked) (+90.4 mg, +273%).

ZincWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0.31 mg3% DV

White Rice (Cooked)

0.38 mg3% DV

White Rice (Cooked) provides 0.38 mg vs 0.31 mg in Atlantic Salmon (Cooked/Baked) (+0.06 mg, +20%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.2 g6% DV

White Rice (Cooked)

0.06 g

Atlantic Salmon (Cooked/Baked) provides 1.2 g vs 0.06 g in White Rice (Cooked) (+1.2 g, +1966%).

Nutrient

Atlantic Salmon (Cooked/Baked)Normalized to 300 kcal (146 g)

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Atlantic Salmon (Cooked/Baked)

301 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of calories (energy) (301 kcal).

ProteinAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

32.3 g65% DV

White Rice (Cooked)

6.2 g12% DV

Atlantic Salmon (Cooked/Baked) provides 32.3 g vs 6.2 g in White Rice (Cooked) (+26.1 g, +419%).

CarbohydratesWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0 g

White Rice (Cooked)

65.1 g24% DV

White Rice (Cooked) has higher carbohydrates (65.1 g vs 0 g).

Dietary FiberWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0 g

White Rice (Cooked)

0.92 g3% DV

White Rice (Cooked) has higher dietary fiber (0.92 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

18.0 g23% DV

White Rice (Cooked)

0.65 g1% DV

Atlantic Salmon (Cooked/Baked) provides 18.0 g vs 0.65 g in White Rice (Cooked) (+17.4 g, +2688%).

Total SugarsWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0 g

White Rice (Cooked)

0.12 g

White Rice (Cooked) provides slightly more total sugars (0.12 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Atlantic Salmon (Cooked/Baked)

0 mg

White Rice (Cooked)

0 mg

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

White Rice (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (18 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

16 µg80% DV

White Rice (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (16 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.2 mg35% DV

White Rice (Cooked)

0.09 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 5.2 mg vs 0.09 mg in White Rice (Cooked) (+5.1 mg, +5509%).

Vitamin KWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0.1 µg

White Rice (Cooked)

0.2 µg

White Rice (Cooked) provides 0.2 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+0.1 µg, +58%).

Folate (DFE)White Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

42 µg11% DV

White Rice (Cooked)

134 µg33% DV

White Rice (Cooked) provides 134 µg vs 42 µg in Atlantic Salmon (Cooked/Baked) (+92 µg, +216%).

Thiamin (Vitamin B1)Similar

Atlantic Salmon (Cooked/Baked)

0.33 mg27% DV

White Rice (Cooked)

0.38 mg31% DV

Both Atlantic Salmon (Cooked/Baked) and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.33 mg).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.20 mg15% DV

White Rice (Cooked)

0.03 mg2% DV

Atlantic Salmon (Cooked/Baked) provides slightly more riboflavin (vitamin b2) (0.20 mg vs 0.03 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

12.6 mg79% DV

White Rice (Cooked)

3.4 mg21% DV

Atlantic Salmon (Cooked/Baked) provides 12.6 mg vs 3.4 mg in White Rice (Cooked) (+9.2 mg, +270%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

2.4 mg48% DV

White Rice (Cooked)

0.91 mg18% DV

Atlantic Salmon (Cooked/Baked) provides 2.4 mg vs 0.91 mg in White Rice (Cooked) (+1.5 mg, +166%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.93 mg55% DV

White Rice (Cooked)

0.21 mg13% DV

Atlantic Salmon (Cooked/Baked) provides 0.93 mg vs 0.21 mg in White Rice (Cooked) (+0.72 mg, +335%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

4.6 µg193% DV

White Rice (Cooked)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.6 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

87.6 mg4% DV

White Rice (Cooked)

2.3 mg

Atlantic Salmon (Cooked/Baked) provides 87.6 mg vs 2.3 mg in White Rice (Cooked) (+85.3 mg, +3692%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

561 mg12% DV

White Rice (Cooked)

80.9 mg2% DV

Atlantic Salmon (Cooked/Baked) provides 561 mg vs 80.9 mg in White Rice (Cooked) (+480 mg, +593%).

CalciumWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

17.5 mg1% DV

White Rice (Cooked)

23.1 mg2% DV

White Rice (Cooked) provides 23.1 mg vs 17.5 mg in Atlantic Salmon (Cooked/Baked) (+5.6 mg, +32%).

IronWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

1.2 mg6% DV

White Rice (Cooked)

2.8 mg15% DV

White Rice (Cooked) provides 2.8 mg vs 1.2 mg in Atlantic Salmon (Cooked/Baked) (+1.6 mg, +137%).

MagnesiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

43.8 mg10% DV

White Rice (Cooked)

27.7 mg7% DV

Atlantic Salmon (Cooked/Baked) provides 43.8 mg vs 27.7 mg in White Rice (Cooked) (+16.1 mg, +58%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

368 mg29% DV

White Rice (Cooked)

99.3 mg8% DV

Atlantic Salmon (Cooked/Baked) provides 368 mg vs 99.3 mg in White Rice (Cooked) (+269 mg, +270%).

ZincWhite Rice (Cooked) higher

Atlantic Salmon (Cooked/Baked)

0.93 mg8% DV

White Rice (Cooked)

1.1 mg10% DV

White Rice (Cooked) provides 1.1 mg vs 0.93 mg in Atlantic Salmon (Cooked/Baked) (+0.20 mg, +21%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.7 g18% DV

White Rice (Cooked)

0.18 g1% DV

Atlantic Salmon (Cooked/Baked) provides 3.7 g vs 0.18 g in White Rice (Cooked) (+3.5 g, +1952%).

Atlantic Salmon (Cooked/Baked) vs White Rice (Cooked)

Atlantic Salmon (Cooked/Baked)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary