Rice VS Grilled Salmon
A detailed nutritional comparison
Rice
Grilled Salmon
🎯 Quick Verdict
Grilled salmon is a nutrient powerhouse, offering high-quality protein, omega-3 fats, and essential vitamins like Vitamin D and B12, making it overall healthier. Rice, while more carbohydrate-focused, provides energy, fiber, and is a more affordable staple food. Salmon is best for muscle building and overall health, while rice is versatile and suitable for energy needs in meals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 (per cup, white rice) | 206 (per 3 oz grilled salmon) | ✓ |
| Protein | 2.7g | 22g | ✓ |
| Carbs | 28g | 0g | ✓ |
| Fat | 0.3g | 13g | ✓ |
| Fiber | 0.4g | 0g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 20mcg | ✓ |
| Vitamin B12 | 0mcg | 5.4mcg | ✓ |
| Iron | 1.2mg | 0.3mg | ✓ |
🏆 Category Winners
Protein
Grilled salmon provides 22g of protein compared to rice's 2.7g, making it a superior protein source.
Fiber
Rice contains 0.4g of fiber, while salmon contains no fiber.
Calories
Rice has 130 calories per cup, while salmon has 206 per 3 oz serving.
Vitamins
Salmon is rich in Vitamin D (20mcg) and Vitamin B12 (5.4mcg) compared to rice, which contains none of these vitamins.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Salmon is high-protein and low-carb, while rice is carb-intensive and unsuitable for keto.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Rice is vegan-friendly, but salmon is an animal-derived food.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is not considered paleo due to its grain status; salmon fits paleo guidelines perfectly.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
Salmon contains no carbs, while rice is high in carbohydrates.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy due to high carbohydrate content
- Low-fat staple food that complements most meals
- Contains small amounts of fiber for digestion
- Affordable and versatile for various diets
Food 2 Benefits
- Rich in high-quality protein for muscle repair and maintenance
- Contains omega-3 fatty acids for heart and brain health
- Excellent source of Vitamin D and B12 for bone health and nerve function
- Low-carb and suitable for weight management diets
✅ The Bottom Line
Grilled salmon is the winner for overall nutrition, with its high-protein, omega-3 fats, and key vitamins supporting muscle building, heart health, and brain function. Rice is a great option as an energy source and versatile, affordable carbohydrate for frequent consumption. Opt for salmon when aiming to improve overall health or following a low-carb diet. Rice is better for fueling workouts or as an affordable calorie source.
Choose Food 1 for: Budget-friendly meals, high-energy diets, general carbohydrate intake
Choose Food 2 for: Muscle building, heart health, weight management, low-carb or paleo diets
