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

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A recap on differences between salmon raw and chinese broccoli

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, phosphorus, and copper, yet chinese broccoli is higher in vitamin A, vitamin C, and folate.
  • Salmon raw covers your daily vitamin B12 needs 133% more than chinese broccoli.
  • Salmon raw contains 28 times more selenium than chinese broccoli. While salmon raw contains 36.5µg of selenium, chinese broccoli contains only 1.3µg.
  • The glycemic index of salmon raw is lower.

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

Infographic

Salmon raw 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 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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%
Contains more CalciumCalcium +733.3%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +1550%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +583.3%
Contains more FolateFolate +296%
~equal in Vitamin D ~0µg

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
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 +1640.4%
Contains more FatsFats +780.6%
Contains more OtherOther +573.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.6%

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
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 +4106%
Contains more Poly. FatPolyunsaturated fat +669.4%
Contains less Sat. FatSaturated fat -88.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw 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 Salmon raw Chinese broccoli DV% diff.
Vitamin B12 3.18µg 0µg 133%
Vitamin K 84.8µg 71%
Selenium 36.5µg 1.3µg 64%
Vitamin B6 0.818mg 0.07mg 58%
Vitamin B3 7.86mg 0.437mg 46%
Protein 19.84g 1.14g 37%
Vitamin C 0mg 28.2mg 31%
Vitamin B5 1.664mg 0.159mg 30%
Phosphorus 200mg 41mg 23%
Copper 0.25mg 0.061mg 21%
Folate 25µg 99µg 19%
Vitamin B2 0.38mg 0.146mg 18%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.33g 15%
Vitamin B1 0.226mg 0.095mg 11%
Manganese 0.016mg 0.264mg 11%
Fiber 0g 2.5g 10%
Calcium 12mg 100mg 9%
Fats 6.34g 0.72g 9%
Vitamin A 12µg 82µg 8%
Potassium 490mg 261mg 7%
Calories 142kcal 22kcal 6%
Choline 25.3mg 5%
Monounsaturated fat 2.103g 0.05g 5%
Saturated fat 0.981g 0.11g 4%
Vitamin E 0.48mg 3%
Iron 0.8mg 0.56mg 3%
Magnesium 29mg 18mg 3%
Sodium 44mg 7mg 2%
Zinc 0.64mg 0.39mg 2%
Carbs 0g 3.81g 1%
Net carbs 0g 1.31g 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 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
40%
Chinese broccoli
Minerals Daily Need Coverage Score
49%
Salmon raw
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.871g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $13)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.