Rice VS Teriyaki Salmon
A detailed nutritional comparison
Rice
Teriyaki Salmon
🎯 Quick Verdict
Teriyaki salmon provides significantly more protein and essential omega-3 fatty acids compared to rice, making it suitable for muscle maintenance and heart health. Rice is lower in calories and fat and a better source of fiber, making it a versatile carbohydrate option for energy and digestion support.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 206 | 250 | ✓ |
| Protein | 4g | 22g | ✓ |
| Carbs | 45g | 12g | ✓ |
| Fat | 0.5g | 10g | ✓ |
| Fiber | 1.4g | 0g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 9mcg | ✓ |
| Calcium | 14mg | 20mg | ✓ |
| Iron | 0.2mg | 0.7mg | ✓ |
🏆 Category Winners
Protein
Teriyaki salmon offers over five times more protein than rice.
Fiber
Rice provides fiber, while teriyaki salmon contains none.
Calories
Rice has around 18% fewer calories per serving.
Vitamins
Teriyaki salmon is rich in Vitamin D and contains more iron and calcium than rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Teriyaki salmon is low-carb, suitable for keto diets; rice is high-carb.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Rice is plant-based, whereas teriyaki salmon is animal-based.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Both are naturally gluten-free unless teriyaki sauce contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Conditionally Compatible
Rice is not paleo-friendly; teriyaki salmon may be compatible if sauce avoids processed sugars.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbohydrates; teriyaki salmon is low-carb.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides sustained energy due to its carbohydrate content
- Good source of fiber for digestive health
- Low in fat, suitable for low-fat diets
Food 2 Benefits
- Rich in omega-3 fatty acids for heart and brain health
- High protein content supports muscle repair and maintenance
- Contains Vitamin D for bone health and immune support
✅ The Bottom Line
Rice is a budget-friendly and versatile carbohydrate source ideal for vegetarians or when you need sustained energy. Teriyaki salmon is a nutrient-dense option rich in protein and omega-3s, perfect for active individuals or those prioritizing heart health. Consider your macronutrient needs and dietary preferences when choosing.
Choose Food 1 for: Vegetarian diets, energy support, low-fat meals
Choose Food 2 for: High-protein diets, heart health, post-workout recovery
