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  6. Salmon raw vs. Garden cress

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

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How are salmon raw and garden cress different?

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

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

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 CopperCopper +47.1%
Contains more ZincZinc +178.3%
Contains more PhosphorusPhosphorus +163.2%
Contains more SeleniumSelenium +3955.6%
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%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 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 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2783.3%
Contains more FolateFolate +220%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +663.1%
Contains more FatsFats +805.7%
Contains more OtherOther +195.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.5%

Fat Type Comparison

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

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.