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  6. Salmon raw vs. Watercress

Salmon raw vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between salmon raw and watercress?

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, and copper, yet watercress is higher in vitamin A and vitamin C.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Salmon raw has 41 times more selenium than watercress. While salmon raw has 36.5µg of selenium, watercress has only 0.9µg.
  • The glycemic index of salmon raw is lower.

We used Fish, salmon, Atlantic, wild, raw and Watercress, raw types in this article.

Infographic

Salmon raw 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 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +48.5%
Contains more IronIron +300%
Contains more CopperCopper +224.7%
Contains more ZincZinc +481.8%
Contains more PhosphorusPhosphorus +233.3%
Contains more SeleniumSelenium +3955.6%
Contains more CalciumCalcium +900%
Contains more ManganeseManganese +1425%
~equal in Sodium ~41mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +151.1%
Contains more Vitamin B2Vitamin B2 +216.7%
Contains more Vitamin B3Vitamin B3 +3830%
Contains more Vitamin B5Vitamin B5 +436.8%
Contains more Vitamin B6Vitamin B6 +534.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +177.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1233.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.9µg 65%
Vitamin B6 0.818mg 0.129mg 53%
Vitamin B3 7.86mg 0.2mg 48%
Vitamin C 0mg 43mg 48%
Protein 19.84g 2.3g 35%
Vitamin B5 1.664mg 0.31mg 27%
Phosphorus 200mg 60mg 20%
Vitamin B2 0.38mg 0.12mg 20%
Copper 0.25mg 0.077mg 19%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.035g 17%
Vitamin A 12µg 160µg 16%
Calcium 12mg 120mg 11%
Vitamin B1 0.226mg 0.09mg 11%
Fats 6.34g 0.1g 10%
Manganese 0.016mg 0.244mg 10%
Iron 0.8mg 0.2mg 8%
Calories 142kcal 11kcal 7%
Vitamin E 1mg 7%
Zinc 0.64mg 0.11mg 5%
Monounsaturated fat 2.103g 0.008g 5%
Potassium 490mg 330mg 5%
Saturated fat 0.981g 0.027g 4%
Folate 25µg 9µg 4%
Choline 9mg 2%
Fiber 0g 0.5g 2%
Magnesium 29mg 21mg 2%
Net carbs 0g 0.79g N/A
Carbs 0g 1.29g 0%
Sugar 0.2g N/A
Sodium 44mg 41mg 0%
Tryptophan 0.222mg 0.03mg 0%
Threonine 0.87mg 0.133mg 0%
Isoleucine 0.914mg 0.093mg 0%
Leucine 1.613mg 0.166mg 0%
Lysine 1.822mg 0.134mg 0%
Methionine 0.587mg 0.02mg 0%
Phenylalanine 0.775mg 0.114mg 0%
Valine 1.022mg 0.137mg 0%
Histidine 0.584mg 0.04mg 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
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 +762.6%
Contains more FatsFats +6240%
Contains more OtherOther +343.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.8%

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
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 +26187.5%
Contains more Poly. FatPolyunsaturated fat +7154.3%
Contains less Sat. FatSaturated fat -97.2%

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. 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.