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Arugula vs. Chinook salmon — In-Depth Nutrition Comparison

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How are arugula and chinook salmon different?

  • Arugula is higher in vitamin A and folate; however, chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and magnesium.
  • Daily need coverage for vitamin B12 for chinook salmon is 120% higher.
  • Arugula contains 5 times more vitamin A than chinook salmon. While arugula contains 2373IU of vitamin A, chinook salmon contains only 496IU.
  • Arugula has less saturated fat.
  • Chinook salmon has a lower glycemic index (0) than arugula (32).

Arugula, raw and Fish, salmon, chinook, cooked, dry heat are the varieties used in this article.

Infographic

Arugula vs Chinook salmon infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +471.4%
Contains more IronIron +60.4%
Contains more CopperCopper +43.4%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +1589.5%
Contains more MagnesiumMagnesium +159.6%
Contains more PotassiumPotassium +36.9%
Contains more ZincZinc +19.1%
Contains more PhosphorusPhosphorus +613.5%
Contains more SeleniumSelenium +15500%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin CVitamin C +265.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +177.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +25.2%
Contains more Vitamin B2Vitamin B2 +79.1%
Contains more Vitamin B3Vitamin B3 +3193.4%
Contains more Vitamin B5Vitamin B5 +97.9%
Contains more Vitamin B6Vitamin B6 +532.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.044mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.8%
Contains more OtherOther +-129.8%
Contains more ProteinProtein +896.9%
Contains more FatsFats +1927.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +11618.4%
Contains more Poly. FatPolyunsaturated fat +734.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Chinook salmon
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arugula Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Vitamin K 108.6µg 91%
Selenium 0.3µg 46.8µg 85%
Vitamin B3 0.305mg 10.045mg 61%
Phosphorus 52mg 371mg 46%
Protein 2.58g 25.72g 46%
Vitamin B6 0.073mg 0.462mg 30%
Cholesterol 0mg 85mg 28%
Fats 0.66g 13.38g 20%
Magnesium 47mg 122mg 18%
Folate 97µg 35µg 16%
Polyunsaturated fat 0.319g 2.662g 16%
Saturated fat 0.086g 3.214g 14%
Monounsaturated fat 0.049g 5.742g 14%
Manganese 0.321mg 0.019mg 13%
Calcium 160mg 28mg 13%
Vitamin C 15mg 4.1mg 12%
Calories 25kcal 231kcal 10%
Vitamin B5 0.437mg 0.865mg 9%
Iron 1.46mg 0.91mg 7%
Fiber 1.6g 0g 6%
Vitamin B2 0.086mg 0.154mg 5%
Potassium 369mg 505mg 4%
Vitamin E 0.43mg 3%
Vitamin A 119µg 149µg 3%
Copper 0.076mg 0.053mg 3%
Choline 15.3mg 3%
Sodium 27mg 60mg 1%
Zinc 0.47mg 0.56mg 1%
Carbs 3.65g 0g 1%
Net carbs 2.05g 0g N/A
Sugar 2.05g N/A
Vitamin B1 0.044mg 0.044mg 0%
Tryptophan 0.288mg 0%
Threonine 1.127mg 0%
Isoleucine 1.185mg 0%
Leucine 2.09mg 0%
Lysine 2.362mg 0%
Methionine 0.761mg 0%
Phenylalanine 1.004mg 0%
Valine 1.325mg 0%
Histidine 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Arugula
65%
Chinook salmon
Minerals Daily Need Coverage Score
28%
Arugula
63%
Chinook salmon

Comparison summary

Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 3.128g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $14.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.