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(3) Salmon vs (6) Brown Rice

Mar 17, 2016

Firstly, there has been some confusion I must apologize for. I had a match last week that involved Whole Grain Wild Rice that I had foolishly written as Whole Grain Rice. The problem with shortening that name is the fact that Brown Rice is actually a Whole Grain Rice as well. So thanks to some stout observation by one of our clients, I have gone back to correct that posting to read Whole Grain Wild Rice as opposed to Whole Grain Rice. But to make sure you are also aware of the difference between the two, here is the tale of the tape between Brown Rice and Whole Grain Wild Rice:

Brown Rice (1 Cup): 2g Fat, 45g Carb, 5g Protein

Whole Grain Wild Rice (1 Cup): 1g Fat, 35g Carb, 4g Protein

This is a pretty straight comparison but there you can see the difference.So to today's match:

Tale of the Tape:

Salmon (3 oz): 11g Fat, 0g Carb, 17g Protein

Brown Rice (1 Cup): 2g Fat, 45g Carb, 5g Protein

Again, we have another match up that would make a solid meal. In fact, I just ate this the other night (It was leg day, trust me, the rice was warranted).

You have a very solid Carb in Brown Rice and while Brown Rice is no Wild Rice, it is still very solid. For most of our clients though I feel like they'd need to be cutting the serving size down to 3/4 a cup for it to be a truly solid amount of Carbs. Brown Rice has little in micro-nutrients (vitamins & minerals) just some vitamin B-6 and Magnesium so no definable advantage there. But overall a solid food.

Salmon comes in with a HIGH level of Fat and should really only be eaten sparingly. In fact, when we go over our Nutrition Together Program I argue that Salmon and Peanut Butter both should be considered sources of Fat and not Protein. As I've said in other posts during this tournament, Protein should be at least double that of the fat in ANY protein. Everyone needs a healthy amount of Fat in their diet but finding Fat is generally not that hard. So it would be best to only eating this once, maybe twice a week. Salmon does have more vitamin B-6 than Brown Rice and also has a good amount of vitamin B-12.

Solely because I feel you can eat Brown Rice everyday (Before 3PM unless a heavy workout was done after 3PM) and you have to limit how much Salmon you should be eating Brown Rice gets the nod here.

Verdict: (6) Brown Rice defeats (3) Salmon

Next Match Up: (1) Sweet Potato vs (8) Peas


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