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  6. Chinese broccoli vs. Salmon raw

Chinese broccoli vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between chinese broccoli and salmon raw

  • Chinese broccoli is higher in vitamin A, vitamin C, and folate, yet salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, phosphorus, and copper.
  • Salmon raw covers your daily vitamin B12 needs 133% more than chinese broccoli.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Broccoli, chinese, cooked and Fish, salmon, Atlantic, wild, raw.

Infographic

Chinese broccoli 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 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +733.3%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +1550%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +87.7%
Contains more IronIron +42.9%
Contains more CopperCopper +309.8%
Contains more ZincZinc +64.1%
Contains more PhosphorusPhosphorus +387.8%
Contains more SeleniumSelenium +2707.7%

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 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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +583.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +296%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +137.9%
Contains more Vitamin B2Vitamin B2 +160.3%
Contains more Vitamin B3Vitamin B3 +1698.6%
Contains more Vitamin B5Vitamin B5 +946.5%
Contains more Vitamin B6Vitamin B6 +1068.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Vitamin K 84.8µg 71%
Selenium 1.3µg 36.5µg 64%
Vitamin B6 0.07mg 0.818mg 58%
Vitamin B3 0.437mg 7.86mg 46%
Protein 1.14g 19.84g 37%
Vitamin C 28.2mg 0mg 31%
Vitamin B5 0.159mg 1.664mg 30%
Phosphorus 41mg 200mg 23%
Copper 0.061mg 0.25mg 21%
Folate 99µg 25µg 19%
Vitamin B2 0.146mg 0.38mg 18%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.33g 2.539g 15%
Vitamin B1 0.095mg 0.226mg 11%
Manganese 0.264mg 0.016mg 11%
Fiber 2.5g 0g 10%
Calcium 100mg 12mg 9%
Fats 0.72g 6.34g 9%
Vitamin A 82µg 12µg 8%
Potassium 261mg 490mg 7%
Calories 22kcal 142kcal 6%
Choline 25.3mg 5%
Monounsaturated fat 0.05g 2.103g 5%
Saturated fat 0.11g 0.981g 4%
Vitamin E 0.48mg 3%
Iron 0.56mg 0.8mg 3%
Magnesium 18mg 29mg 3%
Sodium 7mg 44mg 2%
Zinc 0.39mg 0.64mg 2%
Carbs 3.81g 0g 1%
Net carbs 1.31g 0g N/A
Sugar 0.84g 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

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
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 +36.6%
Contains more ProteinProtein +1640.4%
Contains more FatsFats +780.6%
Contains more OtherOther +573.4%

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
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 -88.8%
Contains more Mono. FatMonounsaturated fat +4106%
Contains more Poly. FatPolyunsaturated fat +669.4%

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. 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.