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  6. Chinook salmon vs. Broccoli

Chinook salmon vs. Broccoli — In-Depth Nutrition Comparison

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Significant differences between chinook salmon and broccoli

  • Chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, magnesium, and vitamin B6, while broccoli is higher in vitamin C and fiber.
  • Chinook salmon covers your daily vitamin B12 needs 120% more than broccoli.
  • Broccoli has a higher glycemic index (32) than chinook salmon (0).

Specific food types used in this comparison are Fish, salmon, chinook, cooked, dry heat and Broccoli, raw.

Infographic

Chinook salmon vs Broccoli 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
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%
Contains more MagnesiumMagnesium +481%
Contains more PotassiumPotassium +59.8%
Contains more IronIron +24.7%
Contains more ZincZinc +36.6%
Contains more PhosphorusPhosphorus +462.1%
Contains more SeleniumSelenium +1772%
Contains more CalciumCalcium +67.9%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +1005.3%
~equal in Copper ~0.049mg

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
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%
Contains more Vitamin AVitamin A +380.6%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B3Vitamin B3 +1472%
Contains more Vitamin B5Vitamin B5 +51%
Contains more Vitamin B6Vitamin B6 +164%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2075.6%
Contains more Vitamin B1Vitamin B1 +61.4%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Broccoli DV% diff.
Vitamin B12 2.87µg 0µg 120%
Vitamin C 4.1mg 89.2mg 95%
Vitamin K 101.6µg 85%
Selenium 46.8µg 2.5µg 81%
Vitamin B3 10.045mg 0.639mg 59%
Protein 25.72g 2.82g 46%
Phosphorus 371mg 66mg 44%
Cholesterol 85mg 0mg 28%
Magnesium 122mg 21mg 24%
Vitamin B6 0.462mg 0.175mg 22%
Fats 13.38g 0.37g 20%
Polyunsaturated fat 2.662g 0.038g 17%
Monounsaturated fat 5.742g 0.011g 14%
Saturated fat 3.214g 0.039g 14%
Vitamin A 149µg 31µg 13%
Calories 231kcal 34kcal 10%
Fiber 0g 2.6g 10%
Manganese 0.019mg 0.21mg 8%
Folate 35µg 63µg 7%
Vitamin B5 0.865mg 0.573mg 6%
Potassium 505mg 316mg 6%
Vitamin E 0.78mg 5%
Vitamin B2 0.154mg 0.117mg 3%
Choline 18.7mg 3%
Carbs 0g 6.64g 2%
Calcium 28mg 47mg 2%
Vitamin B1 0.044mg 0.071mg 2%
Iron 0.91mg 0.73mg 2%
Fructose 0.68g 1%
Zinc 0.56mg 0.41mg 1%
Sodium 60mg 33mg 1%
Net carbs 0g 4.04g N/A
Sugar 1.7g N/A
Copper 0.053mg 0.049mg 0%
Tryptophan 0.288mg 0.033mg 0%
Threonine 1.127mg 0.088mg 0%
Isoleucine 1.185mg 0.079mg 0%
Leucine 2.09mg 0.129mg 0%
Lysine 2.362mg 0.135mg 0%
Methionine 0.761mg 0.038mg 0%
Phenylalanine 1.004mg 0.117mg 0%
Valine 1.325mg 0.125mg 0%
Histidine 0.757mg 0.059mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +812.1%
Contains more FatsFats +3516.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.1%
~equal in Other ~0.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +52100%
Contains more Poly. FatPolyunsaturated fat +6905.3%
Contains less Sat. FatSaturated fat -98.8%

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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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.