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.
Detailed nutritional comparison of salmon and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Broccoli src

Here's an infographic summarizing the nutritional differences between salmon and broccoli. marks particularly rich nutrients.


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, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Broccoli
Protein 67% 27%
Carbohydrates ~ 64%
Fat 33% 9%
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 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 Broccoli .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Broccoli (Broccoli, raw) .

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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.