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  6. Arugula vs. Smoked salmon

Arugula vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the main differences between arugula and smoked salmon?

  • Arugula is richer in vitamin K, vitamin A, folate, and vitamin C, while smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, and copper.
  • Smoked salmon's daily need coverage for vitamin B12 is 136% higher.
  • Arugula is lower in sodium.
  • Arugula has a higher glycemic index (32) than smoked salmon (0).

We used Arugula, raw and Fish, salmon, chinook, smoked types in this comparison.

Infographic

Arugula vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +161.1%
Contains more CalciumCalcium +1354.5%
Contains more PotassiumPotassium +110.9%
Contains more IronIron +71.8%
Contains more ZincZinc +51.6%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +1788.2%
Contains more CopperCopper +202.6%
Contains more PhosphorusPhosphorus +215.4%
Contains more SeleniumSelenium +10700%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73%
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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +357.7%
Contains more Vitamin B1Vitamin B1 +91.3%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +4750%
Contains more Vitamin EVitamin E +214%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.4%
Contains more Vitamin B3Vitamin B3 +1447.5%
Contains more Vitamin B5Vitamin B5 +99.1%
Contains more Vitamin B6Vitamin B6 +280.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Arugula Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin K 108.6µg 0.1µg 90%
Vitamin D 0 IU 685 IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 0.3µg 32.4µg 58%
Protein 2.58g 18.28g 31%
Sodium 27mg 672mg 28%
Vitamin B3 0.305mg 4.72mg 28%
Folate 97µg 2µg 24%
Vitamin C 15mg 0mg 17%
Copper 0.076mg 0.23mg 17%
Phosphorus 52mg 164mg 16%
Vitamin B6 0.073mg 0.278mg 16%
Calcium 160mg 11mg 15%
Manganese 0.321mg 0.017mg 13%
Choline 15.3mg 89mg 13%
Vitamin A 119µg 26µg 10%
Vitamin B5 0.437mg 0.87mg 9%
Cholesterol 0mg 23mg 8%
Iron 1.46mg 0.85mg 8%
Magnesium 47mg 18mg 7%
Fats 0.66g 4.32g 6%
Potassium 369mg 175mg 6%
Fiber 1.6g 0g 6%
Vitamin E 0.43mg 1.35mg 6%
Calories 25kcal 117kcal 5%
Monounsaturated fat 0.049g 2.023g 5%
Polyunsaturated fat 0.319g 0.995g 5%
Saturated fat 0.086g 0.929g 4%
Vitamin B1 0.044mg 0.023mg 2%
Carbs 3.65g 0g 1%
Zinc 0.47mg 0.31mg 1%
Vitamin B2 0.086mg 0.101mg 1%
Net carbs 2.05g 0g N/A
Sugar 2.05g 0g N/A
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.4%
Contains more ProteinProtein +608.5%
Contains more FatsFats +554.5%
Contains more OtherOther +285.7%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +4028.6%
Contains more Poly. FatPolyunsaturated fat +211.9%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.