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  6. Watercress vs. Sockeye salmon

Watercress vs. Sockeye salmon — In-Depth Nutrition Comparison

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What are the differences between watercress and sockeye salmon?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C, yet sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and phosphorus.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • The glycemic index of sockeye salmon is lower.

We used Watercress, raw and Fish, salmon, sockeye, cooked, dry heat types in this article.

Infographic

Watercress vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +990.9%
Contains less SodiumSodium -55.4%
Contains more ManganeseManganese +1776.9%
Contains more MagnesiumMagnesium +71.4%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +160%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +408.3%
Contains more SeleniumSelenium +3844.4%
~equal in Copper ~0.076mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +175.9%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +28.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +74.4%
Contains more Vitamin B2Vitamin B2 +105%
Contains more Vitamin B3Vitamin B3 +4961.5%
Contains more Vitamin B5Vitamin B5 +311%
Contains more Vitamin B6Vitamin B6 +541.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1151.1%
~equal in Vitamin E ~0.99mg

All nutrients comparison - raw data values

Nutrient Watercress Sockeye salmon DV% diff.
Vitamin K 250µg 0.1µg 208%
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Selenium 0.9µg 35.5µg 63%
Vitamin B3 0.2mg 10.123mg 62%
Vitamin B6 0.129mg 0.827mg 54%
Protein 2.3g 26.48g 48%
Vitamin C 43mg 0mg 48%
Phosphorus 60mg 305mg 35%
Cholesterol 0mg 61mg 20%
Choline 9mg 112.6mg 19%
Vitamin B5 0.31mg 1.274mg 19%
Vitamin A 160µg 58µg 11%
Calcium 120mg 11mg 11%
Manganese 0.244mg 0.013mg 10%
Vitamin B2 0.12mg 0.246mg 10%
Polyunsaturated fat 0.035g 1.327g 9%
Fats 0.1g 5.57g 8%
Calories 11kcal 156kcal 7%
Vitamin B1 0.09mg 0.157mg 6%
Monounsaturated fat 0.008g 1.864g 5%
Zinc 0.11mg 0.55mg 4%
Iron 0.2mg 0.52mg 4%
Magnesium 21mg 36mg 4%
Saturated fat 0.027g 0.969g 4%
Potassium 330mg 436mg 3%
Sodium 41mg 92mg 2%
Fiber 0.5g 0g 2%
Folate 9µg 7µg 1%
Net carbs 0.79g 0g N/A
Carbs 1.29g 0g 0%
Sugar 0.2g 0g N/A
Copper 0.077mg 0.076mg 0%
Vitamin E 1mg 0.99mg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.03mg 0.335mg 0%
Threonine 0.133mg 1.247mg 0%
Isoleucine 0.093mg 1.274mg 0%
Leucine 0.166mg 2.185mg 0%
Lysine 0.134mg 2.574mg 0%
Methionine 0.02mg 0.858mg 0%
Phenylalanine 0.114mg 1.086mg 0%
Valine 0.137mg 1.461mg 0%
Histidine 0.04mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.3%
Contains more OtherOther +93.5%
Contains more ProteinProtein +1051.3%
Contains more FatsFats +5470%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +23200%
Contains more Poly. FatPolyunsaturated fat +3691.4%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.