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  6. Watercress vs. Smoked salmon

Watercress vs. Smoked salmon — In-Depth Nutrition Comparison

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How are watercress and smoked salmon different?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, while smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, copper, and phosphorus.
  • Watercress covers your daily need for vitamin K, 208% more than smoked salmon.
  • Watercress is lower in sodium.
  • Watercress has a higher glycemic index (32) than smoked salmon (0).

Watercress, raw and Fish, salmon, chinook, smoked types were used in this article.

Infographic

Watercress vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +990.9%
Contains more PotassiumPotassium +88.6%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +1335.3%
Contains more IronIron +325%
Contains more CopperCopper +198.7%
Contains more ZincZinc +181.8%
Contains more PhosphorusPhosphorus +173.3%
Contains more SeleniumSelenium +3500%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +515.4%
Contains more Vitamin B1Vitamin B1 +291.3%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +350%
Contains more Vitamin EVitamin E +35%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +2260%
Contains more Vitamin B5Vitamin B5 +180.6%
Contains more Vitamin B6Vitamin B6 +115.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +888.9%

All nutrients comparison - raw data values

Nutrient Watercress Smoked salmon DV% diff.
Vitamin K 250µg 0.1µg 208%
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0µg 17.1µg 86%
Vitamin D 0IU 685IU 86%
Selenium 0.9µg 32.4µg 57%
Vitamin C 43mg 0mg 48%
Protein 2.3g 18.28g 32%
Vitamin B3 0.2mg 4.72mg 28%
Sodium 41mg 672mg 27%
Copper 0.077mg 0.23mg 17%
Choline 9mg 89mg 15%
Vitamin A 160µg 26µg 15%
Phosphorus 60mg 164mg 15%
Calcium 120mg 11mg 11%
Vitamin B6 0.129mg 0.278mg 11%
Vitamin B5 0.31mg 0.87mg 11%
Manganese 0.244mg 0.017mg 10%
Iron 0.2mg 0.85mg 8%
Cholesterol 0mg 23mg 8%
Polyunsaturated fat 0.035g 0.995g 6%
Fats 0.1g 4.32g 6%
Vitamin B1 0.09mg 0.023mg 6%
Monounsaturated fat 0.008g 2.023g 5%
Calories 11kcal 117kcal 5%
Potassium 330mg 175mg 5%
Saturated fat 0.027g 0.929g 4%
Vitamin E 1mg 1.35mg 2%
Zinc 0.11mg 0.31mg 2%
Fiber 0.5g 0g 2%
Folate 9µg 2µg 2%
Vitamin B2 0.12mg 0.101mg 1%
Magnesium 21mg 18mg 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Sugar 0.2g 0g N/A
Tryptophan 0.03mg 0.205mg 0%
Threonine 0.133mg 0.801mg 0%
Isoleucine 0.093mg 0.842mg 0%
Leucine 0.166mg 1.486mg 0%
Lysine 0.134mg 1.679mg 0%
Methionine 0.02mg 0.541mg 0%
Phenylalanine 0.114mg 0.714mg 0%
Valine 0.137mg 0.942mg 0%
Histidine 0.04mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.1%
Contains more ProteinProtein +694.8%
Contains more FatsFats +4220%
Contains more OtherOther +350%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +25187.5%
Contains more Poly. FatPolyunsaturated fat +2742.9%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.