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Sockeye salmon vs. Arugula — In-Depth Nutrition Comparison

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A recap on differences between sockeye salmon and arugula

  • Sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and phosphorus, yet arugula is higher in vitamin K, vitamin A, and folate.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than arugula.
  • The amount of cholesterol in arugula is lower.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Fish, salmon, sockeye, cooked, dry heat and Arugula, raw.

Infographic

Sockeye salmon vs Arugula 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +18.2%
Contains more ZincZinc +17%
Contains more PhosphorusPhosphorus +486.5%
Contains more SeleniumSelenium +11733.3%
Contains more MagnesiumMagnesium +30.6%
Contains more CalciumCalcium +1354.5%
Contains more IronIron +180.8%
Contains less SodiumSodium -70.7%
Contains more ManganeseManganese +2369.2%
~equal in Copper ~0.076mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 EVitamin E +130.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +256.8%
Contains more Vitamin B2Vitamin B2 +186%
Contains more Vitamin B3Vitamin B3 +3219%
Contains more Vitamin B5Vitamin B5 +191.5%
Contains more Vitamin B6Vitamin B6 +1032.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +635.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +105.2%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +1285.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +926.4%
Contains more FatsFats +743.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.2%
Contains more OtherOther +125.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +3704.1%
Contains more Poly. FatPolyunsaturated fat +316%
Contains less Sat. FatSaturated fat -91.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Arugula DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin K 0.1µg 108.6µg 90%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Selenium 35.5µg 0.3µg 64%
Vitamin B3 10.123mg 0.305mg 61%
Vitamin B6 0.827mg 0.073mg 58%
Protein 26.48g 2.58g 48%
Phosphorus 305mg 52mg 36%
Folate 7µg 97µg 23%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 15.3mg 18%
Vitamin C 0mg 15mg 17%
Vitamin B5 1.274mg 0.437mg 17%
Calcium 11mg 160mg 15%
Manganese 0.013mg 0.321mg 13%
Vitamin B2 0.246mg 0.086mg 12%
Iron 0.52mg 1.46mg 12%
Vitamin B1 0.157mg 0.044mg 9%
Fats 5.57g 0.66g 8%
Polyunsaturated fat 1.327g 0.319g 7%
Calories 156kcal 25kcal 7%
Vitamin A 58µg 119µg 7%
Fiber 0g 1.6g 6%
Monounsaturated fat 1.864g 0.049g 5%
Vitamin E 0.99mg 0.43mg 4%
Saturated fat 0.969g 0.086g 4%
Sodium 92mg 27mg 3%
Magnesium 36mg 47mg 3%
Potassium 436mg 369mg 2%
Carbs 0g 3.65g 1%
Zinc 0.55mg 0.47mg 1%
Net carbs 0g 2.05g N/A
Sugar 0g 2.05g N/A
Copper 0.076mg 0.076mg 0%
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Arugula
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
113%
Sockeye salmon
41%
Arugula
Minerals Daily Need Coverage Score
47%
Sockeye salmon
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.883g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $12.6)
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.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.