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  6. Chinook salmon vs. Watercress

Chinook salmon vs. Watercress — In-Depth Nutrition Comparison

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Differences between chinook salmon and watercress

  • Chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and magnesium; however, watercress is richer in vitamin A and vitamin C.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% higher.
  • Chinook salmon has a lower glycemic index (0) than watercress (32).

The food types used in this comparison are Fish, salmon, chinook, cooked, dry heat and Watercress, raw.

Infographic

Chinook salmon vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +481%
Contains more PotassiumPotassium +53%
Contains more IronIron +355%
Contains more ZincZinc +409.1%
Contains more PhosphorusPhosphorus +518.3%
Contains more SeleniumSelenium +5100%
Contains more CalciumCalcium +328.6%
Contains more CopperCopper +45.3%
Contains less SodiumSodium -31.7%
Contains more ManganeseManganese +1184.2%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B2Vitamin B2 +28.3%
Contains more Vitamin B3Vitamin B3 +4922.5%
Contains more Vitamin B5Vitamin B5 +179%
Contains more Vitamin B6Vitamin B6 +258.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +288.9%
Contains more Vitamin CVitamin C +948.8%
Contains more Vitamin B1Vitamin B1 +104.5%
~equal in Vitamin A ~160µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 0.9µg 83%
Vitamin B3 10.045mg 0.2mg 62%
Protein 25.72g 2.3g 47%
Phosphorus 371mg 60mg 44%
Vitamin C 4.1mg 43mg 43%
Cholesterol 85mg 0mg 28%
Vitamin B6 0.462mg 0.129mg 26%
Magnesium 122mg 21mg 24%
Fats 13.38g 0.1g 20%
Polyunsaturated fat 2.662g 0.035g 18%
Monounsaturated fat 5.742g 0.008g 14%
Saturated fat 3.214g 0.027g 14%
Calories 231kcal 11kcal 11%
Vitamin B5 0.865mg 0.31mg 11%
Manganese 0.019mg 0.244mg 10%
Iron 0.91mg 0.2mg 9%
Calcium 28mg 120mg 9%
Vitamin E 1mg 7%
Folate 35µg 9µg 7%
Potassium 505mg 330mg 5%
Zinc 0.56mg 0.11mg 4%
Vitamin B1 0.044mg 0.09mg 4%
Vitamin B2 0.154mg 0.12mg 3%
Copper 0.053mg 0.077mg 3%
Fiber 0g 0.5g 2%
Choline 9mg 2%
Vitamin A 149µg 160µg 1%
Sodium 60mg 41mg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0.2g N/A
Tryptophan 0.288mg 0.03mg 0%
Threonine 1.127mg 0.133mg 0%
Isoleucine 1.185mg 0.093mg 0%
Leucine 2.09mg 0.166mg 0%
Lysine 2.362mg 0.134mg 0%
Methionine 0.761mg 0.02mg 0%
Phenylalanine 1.004mg 0.114mg 0%
Valine 1.325mg 0.137mg 0%
Histidine 0.757mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +1018.3%
Contains more FatsFats +13280%
Contains more CarbsCarbs +∞%
Contains more WaterWater +45%
~equal in Other ~1.2g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +71675%
Contains more Poly. FatPolyunsaturated fat +7505.7%
Contains less Sat. FatSaturated fat -99.2%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.