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  6. Watercress vs. Salmon raw

Watercress vs. Salmon raw — In-Depth Nutrition Comparison

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What are the differences between watercress and salmon raw?

  • Watercress is higher in vitamin A and vitamin C, yet salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, and copper.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • The glycemic index of salmon raw is lower.

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

Infographic

Watercress vs Salmon raw 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 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 CalciumCalcium +900%
Contains more ManganeseManganese +1425%
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%
~equal in Sodium ~44mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 +1233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watercress Salmon raw DV% diff.
Vitamin K 250µg 208%
Vitamin B12 0µg 3.18µg 133%
Selenium 0.9µg 36.5µg 65%
Vitamin B6 0.129mg 0.818mg 53%
Vitamin B3 0.2mg 7.86mg 48%
Vitamin C 43mg 0mg 48%
Protein 2.3g 19.84g 35%
Vitamin B5 0.31mg 1.664mg 27%
Phosphorus 60mg 200mg 20%
Vitamin B2 0.12mg 0.38mg 20%
Copper 0.077mg 0.25mg 19%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.035g 2.539g 17%
Vitamin A 160µg 12µg 16%
Calcium 120mg 12mg 11%
Vitamin B1 0.09mg 0.226mg 11%
Fats 0.1g 6.34g 10%
Manganese 0.244mg 0.016mg 10%
Iron 0.2mg 0.8mg 8%
Calories 11kcal 142kcal 7%
Vitamin E 1mg 7%
Zinc 0.11mg 0.64mg 5%
Monounsaturated fat 0.008g 2.103g 5%
Potassium 330mg 490mg 5%
Saturated fat 0.027g 0.981g 4%
Folate 9µg 25µg 4%
Choline 9mg 2%
Fiber 0.5g 0g 2%
Magnesium 21mg 29mg 2%
Net carbs 0.79g 0g N/A
Carbs 1.29g 0g 0%
Sugar 0.2g N/A
Sodium 41mg 44mg 0%
Tryptophan 0.03mg 0.222mg 0%
Threonine 0.133mg 0.87mg 0%
Isoleucine 0.093mg 0.914mg 0%
Leucine 0.166mg 1.613mg 0%
Lysine 0.134mg 1.822mg 0%
Methionine 0.02mg 0.587mg 0%
Phenylalanine 0.114mg 0.775mg 0%
Valine 0.137mg 1.022mg 0%
Histidine 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +38.8%
Contains more ProteinProtein +762.6%
Contains more FatsFats +6240%
Contains more OtherOther +343.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -97.2%
Contains more Mono. FatMonounsaturated fat +26187.5%
Contains more Poly. FatPolyunsaturated fat +7154.3%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.