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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
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
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
77%
74%
Minerals Daily Need Coverage Score
49%
18%
Comparison summary
Which food is lower in Cholesterol?
Watercress is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.954g)
Which food is cheaper?
Watercress is cheaper (difference - $13)
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Salmon raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.