Watercress vs. Chinook salmon — In-Depth Nutrition Comparison
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Differences between watercress and chinook salmon
- Watercress is higher in vitamin A and vitamin C; however, chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and magnesium.
- Chinook salmon's daily need coverage for vitamin B12 is 120% higher.
- Watercress has 10 times more vitamin C than chinook salmon. While watercress has 43mg of vitamin C, chinook salmon has only 4.1mg.
- Watercress has less saturated fat.
- Chinook salmon has a lower glycemic index (0) than watercress (32).
The food types used in this comparison are Watercress, raw and Fish, salmon, chinook, cooked, dry heat.
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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 CalciumCalcium | +328.6% |
| Contains more CopperCopper | +45.3% |
| Contains less SodiumSodium | -31.7% |
| Contains more ManganeseManganese | +1184.2% |
| 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% |
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 CVitamin C | +948.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +104.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
25.72 g
Fats:
13.38 g
Carbs:
0 g
Water:
65.6 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +45% |
| Contains more OtherOther | +-125.5% |
| Contains more ProteinProtein | +1018.3% |
| Contains more FatsFats | +13280% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
3.214 g
Monounsaturated fat:
Mono. Fat
5.742 g
Polyunsaturated fat:
Poly. Fat
2.662 g
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +71675% |
| Contains more Poly. FatPolyunsaturated fat | +7505.7% |
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 | 0µg | 2.87µg | 120% |
| Selenium | 0.9µg | 46.8µg | 83% |
| Vitamin B3 | 0.2mg | 10.045mg | 62% |
| Protein | 2.3g | 25.72g | 47% |
| Phosphorus | 60mg | 371mg | 44% |
| Vitamin C | 43mg | 4.1mg | 43% |
| Cholesterol | 0mg | 85mg | 28% |
| Vitamin B6 | 0.129mg | 0.462mg | 26% |
| Magnesium | 21mg | 122mg | 24% |
| Fats | 0.1g | 13.38g | 20% |
| Polyunsaturated fat | 0.035g | 2.662g | 18% |
| Monounsaturated fat | 0.008g | 5.742g | 14% |
| Saturated fat | 0.027g | 3.214g | 14% |
| Calories | 11kcal | 231kcal | 11% |
| Vitamin B5 | 0.31mg | 0.865mg | 11% |
| Manganese | 0.244mg | 0.019mg | 10% |
| Iron | 0.2mg | 0.91mg | 9% |
| Calcium | 120mg | 28mg | 9% |
| Vitamin E | 1mg | 7% | |
| Folate | 9µg | 35µg | 7% |
| Potassium | 330mg | 505mg | 5% |
| Zinc | 0.11mg | 0.56mg | 4% |
| Vitamin B1 | 0.09mg | 0.044mg | 4% |
| Vitamin B2 | 0.12mg | 0.154mg | 3% |
| Copper | 0.077mg | 0.053mg | 3% |
| Fiber | 0.5g | 0g | 2% |
| Choline | 9mg | 2% | |
| Vitamin A | 160µg | 149µg | 1% |
| Sodium | 41mg | 60mg | 1% |
| Carbs | 1.29g | 0g | 0% |
| Net carbs | 0.79g | 0g | N/A |
| Sugar | 0.2g | N/A | |
| Tryptophan | 0.03mg | 0.288mg | 0% |
| Threonine | 0.133mg | 1.127mg | 0% |
| Isoleucine | 0.093mg | 1.185mg | 0% |
| Leucine | 0.166mg | 2.09mg | 0% |
| Lysine | 0.134mg | 2.362mg | 0% |
| Methionine | 0.02mg | 0.761mg | 0% |
| Phenylalanine | 0.114mg | 1.004mg | 0% |
| Valine | 0.137mg | 1.325mg | 0% |
| Histidine | 0.04mg | 0.757mg | 0% |
| Omega-3 - EPA | 0g | 1.01g | N/A |
| Omega-3 - DHA | 0g | 0.727g | N/A |
| Omega-3 - DPA | 0g | 0.296g | 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
74%
65%
Minerals Daily Need Coverage Score
18%
63%
Comparison summary
Which food is lower in Cholesterol?
Watercress is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 3.187g)
Which food is cheaper?
Watercress is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Chinook salmon is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Chinook salmon 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.