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Chinook salmon vs. Rapini — In-Depth Nutrition Comparison

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What are the main differences between chinook salmon and rapini?

  • Chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, magnesium, and vitamin B6, yet rapini is richer in vitamin A, vitamin C, and manganese.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% higher.
  • Chinook salmon has a lower glycemic index than rapini.

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

Infographic

Chinook salmon vs Rapini infographic
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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%
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +454.5%
Contains more PotassiumPotassium +157.7%
Contains more CopperCopper +26.2%
Contains more PhosphorusPhosphorus +408.2%
Contains more SeleniumSelenium +4580%
Contains more CalciumCalcium +285.7%
Contains more IronIron +135.2%
Contains more ZincZinc +37.5%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +1978.9%

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%
Rapini
6
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin AVitamin A +13.7%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin B3Vitamin B3 +722.7%
Contains more Vitamin B5Vitamin B5 +168.6%
Contains more Vitamin B6Vitamin B6 +170.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +392.7%
Contains more Vitamin B1Vitamin B1 +268.2%
Contains more FolateFolate +137.1%
~equal in Vitamin D ~0µg

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
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +711.4%
Contains more FatsFats +2630.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.1%
~equal in Other ~0.94g

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +21984.6%
Contains more Poly. FatPolyunsaturated fat +1947.7%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinook salmon Rapini DV% diff.
Vitamin K 224µg 187%
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 1µg 83%
Vitamin B3 10.045mg 1.221mg 55%
Protein 25.72g 3.17g 45%
Phosphorus 371mg 73mg 43%
Cholesterol 85mg 0mg 28%
Magnesium 122mg 22mg 24%
Vitamin B6 0.462mg 0.171mg 22%
Fats 13.38g 0.49g 20%
Vitamin C 4.1mg 20.2mg 18%
Polyunsaturated fat 2.662g 0.13g 17%
Manganese 0.019mg 0.395mg 16%
Iron 0.91mg 2.14mg 15%
Saturated fat 3.214g 0.05g 14%
Monounsaturated fat 5.742g 0.026g 14%
Folate 35µg 83µg 12%
Fiber 0g 2.7g 11%
Vitamin B5 0.865mg 0.322mg 11%
Vitamin E 1.62mg 11%
Calories 231kcal 22kcal 10%
Vitamin B1 0.044mg 0.162mg 10%
Potassium 505mg 196mg 9%
Calcium 28mg 108mg 8%
Choline 18.3mg 3%
Vitamin B2 0.154mg 0.129mg 2%
Vitamin A 149µg 131µg 2%
Zinc 0.56mg 0.77mg 2%
Sodium 60mg 33mg 1%
Copper 0.053mg 0.042mg 1%
Carbs 0g 2.85g 1%
Net carbs 0g 0.15g N/A
Sugar 0.38g N/A
Tryptophan 0.288mg 0.043mg 0%
Threonine 1.127mg 0.106mg 0%
Isoleucine 1.185mg 0.104mg 0%
Leucine 2.09mg 0.17mg 0%
Lysine 2.362mg 0.198mg 0%
Methionine 0.761mg 0.048mg 0%
Phenylalanine 1.004mg 0.128mg 0%
Valine 1.325mg 0.153mg 0%
Histidine 0.757mg 0.066mg 0%
Fructose 0.17g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Rapini
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
65%
Chinook salmon
71%
Rapini
Minerals Daily Need Coverage Score
63%
Chinook salmon
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 3.164g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $14.6)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 32)
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.
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.