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  6. Arugula vs. Sockeye salmon

Arugula vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on differences between Arugula and Sockeye salmon

  • Arugula is higher in Vitamin K, and Folate, yet Sockeye salmon is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Choline.
  • Sockeye salmon covers your daily Vitamin B12 needs 186% more than Arugula.
  • Arugula contains 1086 times more Vitamin K than Sockeye salmon. While Arugula contains 108.6µg of Vitamin K, Sockeye salmon contains only 0.1µg.

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

Infographic

Arugula vs Sockeye 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.
Arugula
Arugula
5
:
4
Sockeye salmon
Sockeye salmon
Contains more Calcium +1354.5%
Contains more Iron +180.8%
Contains more Magnesium +30.6%
Contains less Sodium -70.7%
Contains more Manganese +2369.2%
Contains more Phosphorus +486.5%
Contains more Potassium +18.2%
Contains more Zinc +17%
Contains more Selenium +11733.3%
Equal in Copper - 0.076
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +1354.5%
Contains more Iron +180.8%
Contains more Magnesium +30.6%
Contains less Sodium -70.7%
Contains more Manganese +2369.2%
Contains more Phosphorus +486.5%
Contains more Potassium +18.2%
Contains more Zinc +17%
Contains more Selenium +11733.3%
Equal in Copper - 0.076

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.
Arugula
Arugula
4
:
8
Sockeye salmon
Sockeye salmon
Contains more Vitamin A +1129.5%
Contains more Vitamin C +∞%
Contains more Folate +1285.7%
Contains more Vitamin K +108500%
Contains more Vitamin E +130.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +256.8%
Contains more Vitamin B2 +186%
Contains more Vitamin B3 +3219%
Contains more Vitamin B5 +191.5%
Contains more Vitamin B6 +1032.9%
Contains more Vitamin B12 +∞%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin A +1129.5%
Contains more Vitamin C +∞%
Contains more Folate +1285.7%
Contains more Vitamin K +108500%
Contains more Vitamin E +130.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +256.8%
Contains more Vitamin B2 +186%
Contains more Vitamin B3 +3219%
Contains more Vitamin B5 +191.5%
Contains more Vitamin B6 +1032.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
3
:
2
Sockeye salmon
Sockeye salmon
Contains more Carbs +∞%
Contains more Water +36.2%
Contains more Other +125.8%
Contains more Protein +926.4%
Contains more Fats +743.9%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Carbs +∞%
Contains more Water +36.2%
Contains more Other +125.8%
Contains more Protein +926.4%
Contains more Fats +743.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Sockeye salmon
Sockeye salmon
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +3704.1%
Contains more Polyunsaturated fat +316%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +3704.1%
Contains more Polyunsaturated fat +316%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Sockeye salmon Opinion
Net carbs 2.05g 0g Arugula
Protein 2.58g 26.48g Sockeye salmon
Fats 0.66g 5.57g Sockeye salmon
Carbs 3.65g 0g Arugula
Calories 25kcal 156kcal Sockeye salmon
Sugar 2.05g 0g Sockeye salmon
Fiber 1.6g 0g Arugula
Calcium 160mg 11mg Arugula
Iron 1.46mg 0.52mg Arugula
Magnesium 47mg 36mg Arugula
Phosphorus 52mg 305mg Sockeye salmon
Potassium 369mg 436mg Sockeye salmon
Sodium 27mg 92mg Arugula
Zinc 0.47mg 0.55mg Sockeye salmon
Copper 0.076mg 0.076mg
Manganese 0.321mg 0.013mg Arugula
Selenium 0.3µg 35.5µg Sockeye salmon
Vitamin A 2373IU 193IU Arugula
Vitamin A RAE 119µg 58µg Arugula
Vitamin E 0.43mg 0.99mg Sockeye salmon
Vitamin D 0IU 670IU Sockeye salmon
Vitamin D 0µg 16.7µg Sockeye salmon
Vitamin C 15mg 0mg Arugula
Vitamin B1 0.044mg 0.157mg Sockeye salmon
Vitamin B2 0.086mg 0.246mg Sockeye salmon
Vitamin B3 0.305mg 10.123mg Sockeye salmon
Vitamin B5 0.437mg 1.274mg Sockeye salmon
Vitamin B6 0.073mg 0.827mg Sockeye salmon
Folate 97µg 7µg Arugula
Vitamin B12 0µg 4.47µg Sockeye salmon
Vitamin K 108.6µg 0.1µg Arugula
Tryptophan 0.335mg Sockeye salmon
Threonine 1.247mg Sockeye salmon
Isoleucine 1.274mg Sockeye salmon
Leucine 2.185mg Sockeye salmon
Lysine 2.574mg Sockeye salmon
Methionine 0.858mg Sockeye salmon
Phenylalanine 1.086mg Sockeye salmon
Valine 1.461mg Sockeye salmon
Histidine 0.711mg Sockeye salmon
Cholesterol 0mg 61mg Arugula
Trans Fat 0g 0.023g Arugula
Saturated Fat 0.086g 0.969g Arugula
Omega-3 - DHA 0g 0.56g Sockeye salmon
Omega-3 - EPA 0g 0.299g Sockeye salmon
Omega-3 - DPA 0g 0.093g Sockeye salmon
Monounsaturated Fat 0.049g 1.864g Sockeye salmon
Polyunsaturated fat 0.319g 1.327g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Sockeye salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Arugula
137%
Sockeye salmon
Minerals Daily Need Coverage Score
28%
Arugula
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 65mg)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 61mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.883g)
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.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.