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  6. Salmon raw vs. Arugula

Salmon raw vs. Arugula — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and arugula

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, and copper, yet arugula is higher in vitamin A.
  • Salmon raw covers your daily vitamin B12 needs 133% more than arugula.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Arugula, raw.

Infographic

Salmon raw vs Arugula 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more PotassiumPotassium +32.8%
Contains more CopperCopper +228.9%
Contains more ZincZinc +36.2%
Contains more PhosphorusPhosphorus +284.6%
Contains more SeleniumSelenium +12066.7%
Contains more MagnesiumMagnesium +62.1%
Contains more CalciumCalcium +1233.3%
Contains more IronIron +82.5%
Contains less SodiumSodium -38.6%
Contains more ManganeseManganese +1906.3%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +413.6%
Contains more Vitamin B2Vitamin B2 +341.9%
Contains more Vitamin B3Vitamin B3 +2477%
Contains more Vitamin B5Vitamin B5 +280.8%
Contains more Vitamin B6Vitamin B6 +1020.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +891.7%
Contains more FolateFolate +288%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Arugula DV% diff.
Vitamin B12 3.18µg 0µg 133%
Vitamin K 108.6µg 91%
Selenium 36.5µg 0.3µg 66%
Vitamin B6 0.818mg 0.073mg 57%
Vitamin B3 7.86mg 0.305mg 47%
Protein 19.84g 2.58g 35%
Vitamin B5 1.664mg 0.437mg 25%
Vitamin B2 0.38mg 0.086mg 23%
Phosphorus 200mg 52mg 21%
Copper 0.25mg 0.076mg 19%
Folate 25µg 97µg 18%
Cholesterol 55mg 0mg 18%
Vitamin C 0mg 15mg 17%
Vitamin B1 0.226mg 0.044mg 15%
Polyunsaturated fat 2.539g 0.319g 15%
Calcium 12mg 160mg 15%
Manganese 0.016mg 0.321mg 13%
Vitamin A 12µg 119µg 12%
Fats 6.34g 0.66g 9%
Iron 0.8mg 1.46mg 8%
Calories 142kcal 25kcal 6%
Fiber 0g 1.6g 6%
Monounsaturated fat 2.103g 0.049g 5%
Potassium 490mg 369mg 4%
Magnesium 29mg 47mg 4%
Saturated fat 0.981g 0.086g 4%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Zinc 0.64mg 0.47mg 2%
Sodium 44mg 27mg 1%
Carbs 0g 3.65g 1%
Net carbs 0g 2.05g N/A
Sugar 2.05g 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 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +669%
Contains more FatsFats +860.6%
Contains more OtherOther +280%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +4191.8%
Contains more Poly. FatPolyunsaturated fat +695.9%
Contains less Sat. FatSaturated fat -91.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.