Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

How are chinook salmon and chinese broccoli different?

  • Chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and magnesium; however, chinese broccoli is richer in vitamin C, vitamin A, and folate.
  • Daily need coverage for vitamin B12 for chinook salmon is 120% higher.
  • Chinook salmon has a lower glycemic index (0) than chinese broccoli (32).

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

Infographic

Chinook salmon vs Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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%
Contains more CalciumCalcium +257.1%
Contains more CopperCopper +15.1%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +1289.5%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +∞%
Contains more Vitamin CVitamin C +587.8%
Contains more Vitamin B1Vitamin B1 +115.9%
Contains more FolateFolate +182.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.146mg

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +2156.1%
Contains more FatsFats +1758.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.6%
~equal in Other ~0.79g

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +11384%
Contains more Poly. FatPolyunsaturated fat +706.7%
Contains less Sat. FatSaturated fat -96.6%

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

People also compare

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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
63%
Chinook salmon
18%
Chinese broccoli

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.