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  6. Chinook salmon vs. Garden cress

Chinook salmon vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between chinook salmon and garden cress

  • Chinook salmon has more vitamin B12, selenium, vitamin B3, phosphorus, magnesium, and vitamin B6, while garden cress has more vitamin A, vitamin C, and manganese.
  • Garden cress covers your daily need for vitamin A, 128% more than chinook salmon.
  • The amount of cholesterol in garden cress is lower.

These are the specific foods used in this comparison Fish, salmon, chinook, cooked, dry heat and Cress, garden, raw.

Infographic

Chinook salmon vs Garden cress infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +221.1%
Contains more ZincZinc +143.5%
Contains more PhosphorusPhosphorus +388.2%
Contains more SeleniumSelenium +5100%
Contains more CalciumCalcium +189.3%
Contains more PotassiumPotassium +20%
Contains more IronIron +42.9%
Contains more CopperCopper +220.8%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +2810.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B3Vitamin B3 +904.5%
Contains more Vitamin B5Vitamin B5 +257.4%
Contains more Vitamin B6Vitamin B6 +87%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1582.9%
Contains more Vitamin AVitamin A +132.2%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more FolateFolate +128.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 0.9µg 83%
Vitamin C 4.1mg 69mg 72%
Vitamin B3 10.045mg 1mg 57%
Protein 25.72g 2.6g 46%
Phosphorus 371mg 76mg 42%
Cholesterol 85mg 0mg 28%
Manganese 0.019mg 0.553mg 23%
Vitamin A 149µg 346µg 22%
Magnesium 122mg 38mg 20%
Fats 13.38g 0.7g 20%
Vitamin B6 0.462mg 0.247mg 17%
Polyunsaturated fat 2.662g 0.228g 16%
Saturated fat 3.214g 0.023g 15%
Monounsaturated fat 5.742g 0.239g 14%
Copper 0.053mg 0.17mg 13%
Vitamin B5 0.865mg 0.242mg 12%
Folate 35µg 80µg 11%
Calories 231kcal 32kcal 10%
Vitamin B2 0.154mg 0.26mg 8%
Iron 0.91mg 1.3mg 5%
Vitamin E 0.7mg 5%
Calcium 28mg 81mg 5%
Fiber 0g 1.1g 4%
Choline 19.5mg 4%
Vitamin B1 0.044mg 0.08mg 3%
Zinc 0.56mg 0.23mg 3%
Potassium 505mg 606mg 3%
Sodium 60mg 14mg 2%
Carbs 0g 5.5g 2%
Net carbs 0g 4.4g N/A
Sugar 4.4g N/A
Tryptophan 0.288mg 0%
Threonine 1.127mg 0%
Isoleucine 1.185mg 0%
Leucine 2.09mg 0%
Lysine 2.362mg 0%
Methionine 0.761mg 0%
Phenylalanine 1.004mg 0%
Valine 1.325mg 0%
Histidine 0.757mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +889.2%
Contains more FatsFats +1811.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.3%
~equal in Other ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +2302.5%
Contains more Poly. FatPolyunsaturated fat +1067.5%
Contains less Sat. FatSaturated fat -99.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.