BroccolivsFish Oil Salmon
🎯When to Eat What
Goal-based picks for Broccoli vs Fish Oil Salmon
Go with Broccoli at just 31 kcal per 100g — 97% fewer calories.
Broccoli is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Broccoli provides 303mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Broccoli delivers 91mg of vitamin C per 100g — great for immune function and skin health.
Broccoli edges ahead overall with more fiber, more protein, less saturated fat, more potassium, more vitamin C — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Broccoli | Fish Oil Salmon | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 902kcal45% | <0.1kcal |
| Protein | 2.6g5% | 0g0% | +2.6g |
| Total Fat | 0.34g0% | 100g128% | <0.1g |
| Saturated Fat | <0.1g0% | 20g99% | <0.1g |
| Cholesterol | — | 485mg162% | — |
| Carbohydrates | 6.3g2% | 0g0% | +6.3g |
| Dietary Fiber | 2.4g9% | 0g0% | +2.4g |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 0mcg0% | +8.0mcg |
| Vitamin C | 91mg101% | 0mg0% | +91mg |
| Vitamin E | 0.15mg1% | — | — |
| Vitamin K | 102mcg85% | — | — |
| Vitamin B6 | 0.19mg11% | 0mg0% | +0.19mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 65mcg16% | 0mcg0% | +65mcg |
| Thiamin (B1) | <0.1mg6% | 0mg0% | +<0.1mg |
| Riboflavin (B2) | 0.11mg9% | 0mg0% | +0.11mg |
| Niacin (B3) | 0.64mg4% | 0mg0% | +0.64mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 0mg0% | +36mg |
| Calcium | 46mg4% | 0mg0% | +46mg |
| Iron | 0.69mg4% | 0mg0% | +0.69mg |
| Potassium | 303mg6% | 0mg0% | +303mg |
| Phosphorus | 67mg5% | 0mg0% | +67mg |
| Magnesium | 21mg5% | 0mg0% | +21mg |
| Zinc | 0.42mg4% | 0mg0% | +0.42mg |
| Copper | <0.1mg7% | 0mg0% | +<0.1mg |
| Manganese | 0.20mg9% | 0mg0% | +0.20mg |
| Selenium | 1.6mcg3% | 0mcg0% | +1.6mcg |
🔬Nutritional Analysis
Calories: Broccoli is significantly lower in calories at just 31 kcal per 100g compared to 902 kcal for Fish Oil Salmon — that's 2810% fewer calories, making Broccoli the better choice for calorie-conscious diets.
Protein: Broccoli provides more protein with 2.57g versus 0g per 100g. In terms of protein-to-calorie efficiency, Broccoli offers better value for building and maintaining muscle.
Fat: Broccoli is the leaner option with 0.34g of total fat per 100g compared to 100g. Broccoli has less saturated fat (0.039g vs 19.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Broccoli: 8mcg vs 0mcg), Vitamin C (Broccoli: 91.3mg vs 0mg), Vitamin B6 (Broccoli: 0.191mg vs 0mg).
Key Minerals: Notable mineral differences include Calcium (Broccoli: 46mg vs 0mg), Iron (Broccoli: 0.69mg vs 0mg), Potassium (Broccoli: 303mg vs 0mg).
Diet Suitability: Fish Oil Salmon fits a low-carb or keto diet. Broccoli fits a low-fat diet. Both fit a low-sodium diet.