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  6. Garden cress vs. Salmon raw

Garden cress vs. Salmon raw — In-Depth Nutrition Comparison

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How are garden cress and salmon raw different?

  • Garden cress is higher in vitamin A, vitamin C, and manganese; however, salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, and phosphorus.
  • Daily need coverage for vitamin A for garden cress is 138% higher.

Cress, garden, raw and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

Garden cress vs Salmon raw infographic
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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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +31%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +23.7%
Contains more IronIron +62.5%
Contains less SodiumSodium -68.2%
Contains more ManganeseManganese +3356.3%
Contains more CopperCopper +47.1%
Contains more ZincZinc +178.3%
Contains more PhosphorusPhosphorus +163.2%
Contains more SeleniumSelenium +3955.6%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2783.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +220%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +182.5%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +686%
Contains more Vitamin B5Vitamin B5 +587.6%
Contains more Vitamin B6Vitamin B6 +231.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Garden cress Salmon raw DV% diff.
Vitamin K 541.9µg 452%
Vitamin B12 0µg 3.18µg 133%
Vitamin C 69mg 0mg 77%
Selenium 0.9µg 36.5µg 65%
Vitamin B6 0.247mg 0.818mg 44%
Vitamin B3 1mg 7.86mg 43%
Vitamin A 346µg 12µg 37%
Protein 2.6g 19.84g 34%
Vitamin B5 0.242mg 1.664mg 28%
Manganese 0.553mg 0.016mg 23%
Cholesterol 0mg 55mg 18%
Phosphorus 76mg 200mg 18%
Polyunsaturated fat 0.228g 2.539g 15%
Folate 80µg 25µg 14%
Vitamin B1 0.08mg 0.226mg 12%
Fats 0.7g 6.34g 9%
Copper 0.17mg 0.25mg 9%
Vitamin B2 0.26mg 0.38mg 9%
Calcium 81mg 12mg 7%
Calories 32kcal 142kcal 6%
Iron 1.3mg 0.8mg 6%
Vitamin E 0.7mg 5%
Monounsaturated fat 0.239g 2.103g 5%
Zinc 0.23mg 0.64mg 4%
Fiber 1.1g 0g 4%
Choline 19.5mg 4%
Saturated fat 0.023g 0.981g 4%
Potassium 606mg 490mg 3%
Magnesium 38mg 29mg 2%
Carbs 5.5g 0g 2%
Sodium 14mg 44mg 1%
Net carbs 4.4g 0g N/A
Sugar 4.4g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.5%
Contains more ProteinProtein +663.1%
Contains more FatsFats +805.7%
Contains more OtherOther +195.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +779.9%
Contains more Poly. FatPolyunsaturated fat +1013.6%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.