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Arugula vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between arugula and salmon raw

  • Arugula is higher in vitamin A, yet salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, and copper.
  • Salmon raw covers your daily vitamin B12 needs 133% more than arugula.
  • Arugula contains 59 times more vitamin A than salmon raw. While arugula contains 2373IU of vitamin A, salmon raw contains only 40IU.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Arugula, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Arugula vs Salmon raw infographic
Infographic link

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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +62.1%
Contains more CalciumCalcium +1233.3%
Contains more IronIron +82.5%
Contains less SodiumSodium -38.6%
Contains more ManganeseManganese +1906.3%
Contains more PotassiumPotassium +32.8%
Contains more CopperCopper +228.9%
Contains more ZincZinc +36.2%
Contains more PhosphorusPhosphorus +284.6%
Contains more SeleniumSelenium +12066.7%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +891.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +288%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +413.6%
Contains more Vitamin B2Vitamin B2 +341.9%
Contains more Vitamin B3Vitamin B3 +2477%
Contains more Vitamin B5Vitamin B5 +280.8%
Contains more Vitamin B6Vitamin B6 +1020.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.9%
Contains more ProteinProtein +669%
Contains more FatsFats +860.6%
Contains more OtherOther +280%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +4191.8%
Contains more Poly. FatPolyunsaturated fat +695.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Salmon raw
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 Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Vitamin K 108.6µg 91%
Selenium 0.3µg 36.5µg 66%
Vitamin B6 0.073mg 0.818mg 57%
Vitamin B3 0.305mg 7.86mg 47%
Protein 2.58g 19.84g 35%
Vitamin B5 0.437mg 1.664mg 25%
Vitamin B2 0.086mg 0.38mg 23%
Phosphorus 52mg 200mg 21%
Copper 0.076mg 0.25mg 19%
Folate 97µg 25µg 18%
Cholesterol 0mg 55mg 18%
Vitamin C 15mg 0mg 17%
Vitamin B1 0.044mg 0.226mg 15%
Polyunsaturated fat 0.319g 2.539g 15%
Calcium 160mg 12mg 15%
Manganese 0.321mg 0.016mg 13%
Vitamin A 119µg 12µg 12%
Fats 0.66g 6.34g 9%
Iron 1.46mg 0.8mg 8%
Calories 25kcal 142kcal 6%
Fiber 1.6g 0g 6%
Monounsaturated fat 0.049g 2.103g 5%
Potassium 369mg 490mg 4%
Magnesium 47mg 29mg 4%
Saturated fat 0.086g 0.981g 4%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Zinc 0.47mg 0.64mg 2%
Sodium 27mg 44mg 1%
Carbs 3.65g 0g 1%
Net carbs 2.05g 0g N/A
Sugar 2.05g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
Minerals Daily Need Coverage Score
28%
Arugula
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.895g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $12.6)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.