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  6. Salmon vs. Cauliflower

Salmon vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between salmon and cauliflower

  • Salmon has more vitamin B12, selenium, vitamin D*, vitamin B3, vitamin B6, phosphorus, vitamin B1, and vitamin B5; however, cauliflower has more vitamin C.
  • Salmon's daily need coverage for vitamin B12 is 117% more.
  • Cauliflower is lower in cholesterol.

The food varieties used in the comparison are Fish, salmon, Atlantic, farmed, cooked, dry heat and Cauliflower, raw.

Infographic

Salmon vs Cauliflower 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.
Salmon
Salmon
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +28.4%
Contains more CopperCopper +25.6%
Contains more ZincZinc +59.3%
Contains more PhosphorusPhosphorus +472.7%
Contains more SeleniumSelenium +6800%
Contains more CalciumCalcium +46.7%
Contains more IronIron +23.5%
Contains less SodiumSodium -50.8%
Contains more ManganeseManganese +868.8%

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.
Salmon
Salmon
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1325%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +1486.8%
Contains more Vitamin B5Vitamin B5 +121.1%
Contains more Vitamin B6Vitamin B6 +251.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1202.7%
Contains more Vitamin KVitamin K +15400%
Contains more FolateFolate +67.6%

All nutrients comparison - raw data values

Nutrient Salmon Cauliflower DV% diff.
Vitamin B12 2.8µg 0µg 117%
Selenium 41.4µg 0.6µg 74%
Vitamin D* 526 IU 0 IU 66%
Vitamin D 13.1µg 0µg 66%
Vitamin C 3.7mg 48.2mg 49%
Vitamin B3 8.045mg 0.507mg 47%
Protein 22.1g 1.92g 40%
Vitamin B6 0.647mg 0.184mg 36%
Phosphorus 252mg 44mg 30%
Polyunsaturated fat 4.553g 0.031g 30%
Vitamin B1 0.34mg 0.05mg 24%
Cholesterol 63mg 0mg 21%
Fats 12.35g 0.28g 19%
Vitamin B5 1.475mg 0.667mg 16%
Vitamin K 0.1µg 15.5µg 13%
Saturated fat 2.397g 0.13g 10%
Monounsaturated fat 4.181g 0.034g 10%
Calories 206kcal 25kcal 9%
Fiber 0g 2g 8%
Vitamin A 69µg 0µg 8%
Choline 90.5mg 44.3mg 8%
Vitamin E 1.14mg 0.08mg 7%
Manganese 0.016mg 0.155mg 6%
Vitamin B2 0.135mg 0.06mg 6%
Folate 34µg 57µg 6%
Magnesium 30mg 15mg 4%
Potassium 384mg 299mg 3%
Carbs 0g 4.97g 2%
Calcium 15mg 22mg 1%
Iron 0.34mg 0.42mg 1%
Copper 0.049mg 0.039mg 1%
Zinc 0.43mg 0.27mg 1%
Sodium 61mg 30mg 1%
Fructose 0.97g 1%
Protein per 100 calories 11g 7.7g N/A
Calories per 10 g protein 93kcal 130kcal N/A
Weight per 100 calories 49g 400g N/A
Unsaturated / Saturated Fat ratio 3.6 0.5 N/A
Net carbs 0g 2.97g N/A
Sugar 0g 1.91g N/A
Tryptophan 0.248mg 0.02mg 0%
Threonine 0.969mg 0.076mg 0%
Isoleucine 1.018mg 0.071mg 0%
Leucine 1.796mg 0.106mg 0%
Lysine 2.03mg 0.217mg 0%
Methionine 0.654mg 0.02mg 0%
Phenylalanine 0.863mg 0.065mg 0%
Valine 1.139mg 0.125mg 0%
Histidine 0.651mg 0.056mg 0%
Omega-3 - EPA 0.69g 0g N/A
Omega-3 - DHA 1.457g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0.17g 0g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1051%
Contains more FatsFats +4310.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.2%
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +12197.1%
Contains more Poly. FatPolyunsaturated fat +14587.1%
Contains less Sat. FatSaturated fat -94.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.