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Watercress vs. Salami — In-Depth Nutrition Comparison

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Significant differences between watercress and salami

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, salami is richer in vitamin B12, selenium, vitamin B3, manganese, and copper.
  • Watercress covers your daily vitamin K needs 206% more than salami.
  • Watercress contains less sodium.

Specific food types used in this comparison are Watercress, raw and Salami, cooked, beef and pork.

Infographic

Watercress vs Salami 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.
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%
Salami
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.5% 28% 59% 119% 80% 82% 227% 128% 171%
Contains more CalciumCalcium +700%
Contains less SodiumSodium -97.6%
Contains more IronIron +680%
Contains more CopperCopper +363.6%
Contains more ZincZinc +2563.6%
Contains more PhosphorusPhosphorus +218.3%
Contains more ManganeseManganese +300.8%
Contains more SeleniumSelenium +3377.8%
~equal in Magnesium ~19mg
~equal in Potassium ~316mg

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%
Salami
8
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% 0% 4.4% 15% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin KVitamin K +7712.5%
Contains more FolateFolate +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +307.8%
Contains more Vitamin B2Vitamin B2 +197.5%
Contains more Vitamin B3Vitamin B3 +2926.5%
Contains more Vitamin B5Vitamin B5 +287.4%
Contains more Vitamin B6Vitamin B6 +255.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +938.9%

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
Salami
4
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more WaterWater +110.5%
Contains more ProteinProtein +850%
Contains more FatsFats +25800%
Contains more CarbsCarbs +86%
Contains more OtherOther +288.3%

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
Salami
2
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +138987.5%
Contains more Poly. FatPolyunsaturated fat +7125.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Salami
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Salami DV% diff.
Vitamin K 250µg 3.2µg 206%
Sodium 41mg 1740mg 74%
Vitamin B12 0µg 1.52µg 63%
Selenium 0.9µg 31.3µg 55%
Vitamin C 43mg 0mg 48%
Saturated fat 0.027g 9.316g 42%
Fats 0.1g 25.9g 40%
Protein 2.3g 21.85g 39%
Vitamin B3 0.2mg 6.053mg 37%
Manganese 0.244mg 0.978mg 32%
Copper 0.077mg 0.357mg 31%
Cholesterol 0mg 89mg 30%
Monounsaturated fat 0.008g 11.127g 28%
Zinc 0.11mg 2.93mg 26%
Vitamin B6 0.129mg 0.459mg 25%
Vitamin B1 0.09mg 0.367mg 23%
Phosphorus 60mg 191mg 19%
Vitamin B2 0.12mg 0.357mg 18%
Vitamin A 160µg 0µg 18%
Vitamin B5 0.31mg 1.201mg 18%
Polyunsaturated fat 0.035g 2.529g 17%
Iron 0.2mg 1.56mg 17%
Calories 11kcal 336kcal 16%
Choline 9mg 93.5mg 15%
Calcium 120mg 15mg 11%
Vitamin D 0µg 1µg 5%
Vitamin E 1mg 0.22mg 5%
Vitamin D 0IU 41IU 5%
Fiber 0.5g 0g 2%
Folate 9µg 3µg 2%
Carbs 1.29g 2.4g 0%
Net carbs 0.79g 2.4g N/A
Magnesium 21mg 19mg 0%
Potassium 330mg 316mg 0%
Sugar 0.2g 0.96g N/A
Trans fat 0g 0.586g N/A
Tryptophan 0.03mg 0.114mg 0%
Threonine 0.133mg 0.521mg 0%
Isoleucine 0.093mg 0.675mg 0%
Leucine 0.166mg 0.929mg 0%
Lysine 0.134mg 1.107mg 0%
Methionine 0.02mg 0.301mg 0%
Phenylalanine 0.114mg 0.481mg 0%
Valine 0.137mg 0.668mg 0%
Histidine 0.04mg 0.359mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Salami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Watercress
57%
Salami
Minerals Daily Need Coverage Score
18%
Watercress
91%
Salami

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1699mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 9.289g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.7)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.