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Chinese broccoli vs. Chinook salmon — In-Depth Nutrition Comparison

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How are chinese broccoli and chinook salmon different?

  • Chinese broccoli is higher in vitamin C, 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.
  • Chinese broccoli contains 7 times more vitamin C than chinook salmon. While chinese broccoli contains 28.2mg of vitamin C, chinook salmon contains only 4.1mg.
  • Chinook salmon has a lower glycemic index (0) than chinese broccoli (32).

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

Infographic

Chinese broccoli vs Chinook 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 +257.1%
Contains more CopperCopper +15.1%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +1289.5%
Contains more MagnesiumMagnesium +577.8%
Contains more PotassiumPotassium +93.5%
Contains more IronIron +62.5%
Contains more ZincZinc +43.6%
Contains more PhosphorusPhosphorus +804.9%
Contains more SeleniumSelenium +3500%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +587.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +115.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +182.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +81.7%
Contains more Vitamin B3Vitamin B3 +2198.6%
Contains more Vitamin B5Vitamin B5 +444%
Contains more Vitamin B6Vitamin B6 +560%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.154mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +42.6%
Contains more OtherOther +-116.8%
Contains more ProteinProtein +2156.1%
Contains more FatsFats +1758.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 -96.6%
Contains more Mono. FatMonounsaturated fat +11384%
Contains more Poly. FatPolyunsaturated fat +706.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 1.3µg 46.8µg 83%
Vitamin K 84.8µg 71%
Vitamin B3 0.437mg 10.045mg 60%
Protein 1.14g 25.72g 49%
Phosphorus 41mg 371mg 47%
Vitamin B6 0.07mg 0.462mg 30%
Cholesterol 0mg 85mg 28%
Vitamin C 28.2mg 4.1mg 27%
Magnesium 18mg 122mg 25%
Fats 0.72g 13.38g 19%
Polyunsaturated fat 0.33g 2.662g 16%
Folate 99µg 35µg 16%
Monounsaturated fat 0.05g 5.742g 14%
Vitamin B5 0.159mg 0.865mg 14%
Saturated fat 0.11g 3.214g 14%
Manganese 0.264mg 0.019mg 11%
Calories 22kcal 231kcal 10%
Fiber 2.5g 0g 10%
Vitamin A 82µg 149µg 7%
Potassium 261mg 505mg 7%
Calcium 100mg 28mg 7%
Choline 25.3mg 5%
Vitamin B1 0.095mg 0.044mg 4%
Iron 0.56mg 0.91mg 4%
Vitamin E 0.48mg 3%
Sodium 7mg 60mg 2%
Zinc 0.39mg 0.56mg 2%
Vitamin B2 0.146mg 0.154mg 1%
Copper 0.061mg 0.053mg 1%
Carbs 3.81g 0g 1%
Net carbs 1.31g 0g N/A
Sugar 0.84g N/A
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
Chinese broccoli 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
40%
Chinese broccoli
65%
Chinook salmon
Minerals Daily Need Coverage Score
18%
Chinese broccoli
63%
Chinook salmon

Comparison summary

Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 3.104g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $15)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.