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  6. Broccoli vs. Sockeye salmon

Broccoli vs. Sockeye salmon — In-Depth Nutrition Comparison

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What are the main differences between broccoli and sockeye salmon?

  • Broccoli is richer in vitamin C and vitamin K, yet sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and choline.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.
  • Sockeye salmon has a lower glycemic index than broccoli.

We used Broccoli, raw and Fish, salmon, sockeye, cooked, dry heat types in this comparison.

Infographic

Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +327.3%
Contains more IronIron +40.4%
Contains less SodiumSodium -64.1%
Contains more ManganeseManganese +1515.4%
Contains more MagnesiumMagnesium +71.4%
Contains more PotassiumPotassium +38%
Contains more CopperCopper +55.1%
Contains more ZincZinc +34.1%
Contains more PhosphorusPhosphorus +362.1%
Contains more SeleniumSelenium +1320%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +101500%
Contains more FolateFolate +800%
Contains more Vitamin AVitamin A +87.1%
Contains more Vitamin EVitamin E +26.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +121.1%
Contains more Vitamin B2Vitamin B2 +110.3%
Contains more Vitamin B3Vitamin B3 +1484.2%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin B6Vitamin B6 +372.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +502.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.6%
Contains more OtherOther +40.3%
Contains more ProteinProtein +839%
Contains more FatsFats +1405.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +16845.5%
Contains more Poly. FatPolyunsaturated fat +3392.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 0.1µg 85%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Selenium 2.5µg 35.5µg 60%
Vitamin B3 0.639mg 10.123mg 59%
Vitamin B6 0.175mg 0.827mg 50%
Protein 2.82g 26.48g 47%
Phosphorus 66mg 305mg 34%
Cholesterol 0mg 61mg 20%
Choline 18.7mg 112.6mg 17%
Folate 63µg 7µg 14%
Vitamin B5 0.573mg 1.274mg 14%
Fiber 2.6g 0g 10%
Vitamin B2 0.117mg 0.246mg 10%
Polyunsaturated fat 0.038g 1.327g 9%
Manganese 0.21mg 0.013mg 9%
Fats 0.37g 5.57g 8%
Vitamin B1 0.071mg 0.157mg 7%
Calories 34kcal 156kcal 6%
Monounsaturated fat 0.011g 1.864g 5%
Potassium 316mg 436mg 4%
Calcium 47mg 11mg 4%
Magnesium 21mg 36mg 4%
Saturated fat 0.039g 0.969g 4%
Sodium 33mg 92mg 3%
Copper 0.049mg 0.076mg 3%
Iron 0.73mg 0.52mg 3%
Vitamin A 31µg 58µg 3%
Carbs 6.64g 0g 2%
Vitamin E 0.78mg 0.99mg 1%
Zinc 0.41mg 0.55mg 1%
Fructose 0.68g 0g 1%
Net carbs 4.04g 0g N/A
Sugar 1.7g 0g N/A
Trans fat 0g 0.023g N/A
Tryptophan 0.033mg 0.335mg 0%
Threonine 0.088mg 1.247mg 0%
Isoleucine 0.079mg 1.274mg 0%
Leucine 0.129mg 2.185mg 0%
Lysine 0.135mg 2.574mg 0%
Methionine 0.038mg 0.858mg 0%
Phenylalanine 0.117mg 1.086mg 0%
Valine 0.125mg 1.461mg 0%
Histidine 0.059mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Sockeye 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
59%
Broccoli
113%
Sockeye salmon
Minerals Daily Need Coverage Score
19%
Broccoli
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.93g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $12.6)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.