I keep forgetting and its difficult to search for the answer in a textbook or the Internet.
Well, <= is assignment.
signal <= A or B;
=> is syntax used for case statements like so: (Stolen from http://www.cs.umbc.edu/portal/help/VHDL/sequential.html)
case my_val is
when 1 => // This is kind of like how the : operator is used for switch in many languages
a:=b;
when 3 =>
c:=d;
do_it;
when others =>
null; // do nothing
end case;
end case;
=> can also be used in array assignments
myVector <= (1=>'1', OTHERS=>'0'); -- assigns ('0','1','0','0') to "myVector"
Source: http://www.eda.org/comp.lang.vhdl/html3/gloss_example.html