Salmon vs. Arugula
Nutrition comparison of Salmon and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and arugula:
- Both arugula and salmon are high in potassium.
- Arugula has signficantly more dietary fiber than salmon.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, arugula contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and arugula has 80% less calories than salmon - arugula has 25 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and heavier in fat compared to arugula per calorie. Salmon has a macronutrient ratio of 67:0:33 and for arugula, 33:47:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Arugula | |
|---|---|---|
| Protein | 67% | 33% |
| Carbohydrates | ~ | 47% |
| Fat | 33% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and salmon are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Arugula has signficantly more dietary fiber than salmon - arugula has 1.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 695% more protein than arugula - arugula has 2.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both arugula and salmon are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and arugula are low in trans fat - salmon has 0.03g of trans fat per 100 grams and arugula does not contain significant amounts.
cholesterol
Arugula has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and arugula does not contain significant amounts.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than salmon - arugula has 15mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has 240% more Vitamin A than salmon - arugula has 119ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than arugula - salmon has 435iu of Vitamin D per 100 grams and arugula does not contain significant amounts.
Vitamin E
Arugula and salmon contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 270 times more Vitamin K than salmon - arugula has 108.6ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, arugula contains more folate. Both salmon and arugula contain significant amounts of thiamin and riboflavin.
| Salmon | Arugula | |
|---|---|---|
| Thiamin | 0.08 MG | 0.044 MG |
| Riboflavin | 0.105 MG | 0.086 MG |
| Niacin | 7.995 MG | 0.305 MG |
| Pantothenic acid | 1.03 MG | 0.437 MG |
| Vitamin B6 | 0.611 MG | 0.073 MG |
| Folate | 4 UG | 97 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Arugula is an excellent source of calcium and it has 21 times more calcium than salmon - arugula has 160mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Arugula has 284% more iron than salmon - arugula has 1.5mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both arugula and salmon are high in potassium. Arugula is very similar to salmon for potassium - arugula has 369mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than arugula per 100 grams.
| Salmon | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.17 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and arugula contain significant amounts of linoleic acid.
| Salmon | Arugula | |
|---|---|---|
| other omega 6 | 0.014 G | 0.002 G |
| linoleic acid | 0.081 G | 0.13 G |
| Total | 0.095 G | 0.132 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Salmon or Arugula .
Salmon g
()
|
Daily Values (%) |
Arugula g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does arugula or salmon contain more calories in 100 grams?Salmon is high in calories and arugula has 80% less calories than salmon - arugula has 25 calories in 100g and salmon has 127 calories.
Is arugula or salmon better for protein?
Salmon is a fantastic source of protein and it has 700% more protein than arugula - arugula has 2.6g of protein per 100 grams and salmon has 20.5g of protein.
Does arugula or salmon have more carbohydrates?
By weight, both arugula and salmon are low in carbohydrates - arugula has 3.7g of carbs for 100g and salmon has no carbs..
Does arugula or salmon contain more calcium?
Arugula is a rich source of calcium and it has 21 times more calcium than salmon - arugula has 160mg of calcium in 100 grams and salmon has 7mg of calcium.
Does arugula or salmon contain more potassium?
Both arugula and salmon are high in potassium. Arugula is very similar to salmon for potassium - arugula has 369mg of potassium in 100 grams and salmon has 366mg of potassium.