Salmon vs. Broccoli
Nutrition comparison of Salmon and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and broccoli:
- Both broccoli and salmon are high in potassium.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Salmon has more niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and broccoli has 73% less calories than salmon - broccoli has 34 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Salmon has a macronutrient ratio of 67:0:33 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Broccoli | |
|---|---|---|
| Protein | 67% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 33% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than salmon - broccoli has 2.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 627% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both broccoli and salmon are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and broccoli are low in trans fat - salmon has 0.03g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than salmon - broccoli has 89.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Broccoli and salmon contain similar amounts of Vitamin A - broccoli has 31ug 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 broccoli - salmon has 435iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and salmon contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 253 times more Vitamin K than salmon - broccoli has 101.6ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate. Both salmon and broccoli contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Salmon | Broccoli | |
|---|---|---|
| Thiamin | 0.08 MG | 0.071 MG |
| Riboflavin | 0.105 MG | 0.117 MG |
| Niacin | 7.995 MG | 0.639 MG |
| Pantothenic acid | 1.03 MG | 0.573 MG |
| Vitamin B6 | 0.611 MG | 0.175 MG |
| Folate | 4 UG | 63 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 571% more calcium than salmon - broccoli has 47mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Broccoli and salmon contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both broccoli and salmon are high in potassium. Salmon has 16% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than broccoli per 100 grams.
| Salmon | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.0215 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and broccoli contain significant amounts of linoleic acid.
| Salmon | Broccoli | |
|---|---|---|
| other omega 6 | 0.006 G | 0.006 G |
| linoleic acid | 0.081 G | 0.049 G |
| Total | 0.087 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Salmon g
()
|
Daily Values (%) |
Broccoli 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 broccoli or salmon contain more calories in 100 grams?Salmon is high in calories and broccoli has 70% less calories than salmon - broccoli has 34 calories in 100g and salmon has 127 calories.
Is broccoli or salmon better for protein?
Salmon is a fantastic source of protein and it has 630% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and salmon has 20.5g of protein.
Does broccoli or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and salmon has no carbs..
Does broccoli or salmon contain more potassium?
Both broccoli and salmon are high in potassium. Salmon has 20% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and salmon has 366mg of potassium.