Salmon vs. Watercress
Nutrition comparison of Salmon and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and watercress:
- Both watercress and salmon are high in potassium.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Salmon is an excellent source of Vitamin D and protein.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and watercress has 91% less calories than salmon - watercress has 11 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much lighter in carbs, much heavier in fat and similar to watercress for protein. Salmon has a macronutrient ratio of 67:0:33 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Watercress | |
|---|---|---|
| Protein | 67% | 67% |
| Carbohydrates | ~ | 33% |
| Fat | 33% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both watercress and salmon are low in carbohydrates - watercress has 1.3g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Watercress has more dietary fiber than salmon - watercress has 0.5g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Watercress and salmon contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 791% more protein than watercress - watercress has 2.3g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both watercress and salmon are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and watercress are low in trans fat - salmon has 0.03g of trans fat per 100 grams and watercress does not contain significant amounts.
cholesterol
Watercress has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and watercress does not contain significant amounts.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has more Vitamin C than salmon - watercress has 43mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 357% more Vitamin A than salmon - watercress has 160ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than watercress - salmon has 435iu of Vitamin D per 100 grams and watercress does not contain significant amounts.
Vitamin E
Watercress and salmon contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 624 times more Vitamin K than salmon - watercress has 250ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and watercress contain significant amounts of thiamin, riboflavin and folate.
| Salmon | Watercress | |
|---|---|---|
| Thiamin | 0.08 MG | 0.09 MG |
| Riboflavin | 0.105 MG | 0.12 MG |
| Niacin | 7.995 MG | 0.2 MG |
| Pantothenic acid | 1.03 MG | 0.31 MG |
| Vitamin B6 | 0.611 MG | 0.129 MG |
| Folate | 4 UG | 9 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Watercress is an excellent source of calcium and it has 16 times more calcium than salmon - watercress has 120mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Watercress and salmon contain similar amounts of iron - watercress has 0.2mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both watercress and salmon are high in potassium. Watercress is very similar to watercress for potassium - watercress has 330mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than watercress per 100 grams.
| Salmon | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.023 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than watercress per 100 grams.
| Salmon | Watercress | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.012 G |
| Total | 0.085 G | 0.012 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Watercress (Watercress, raw) .
Salmon g
()
|
Daily Values (%) |
Watercress g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watercress or salmon contain more calories in 100 grams?Salmon is high in calories and watercress has 90% less calories than salmon - watercress has 11 calories in 100g and salmon has 127 calories.
Is watercress or salmon better for protein?
Salmon is a fantastic source of protein and it has 790% more protein than watercress - watercress has 2.3g of protein per 100 grams and salmon has 20.5g of protein.
Does watercress or salmon have more carbohydrates?
By weight, both watercress and salmon are low in carbohydrates - watercress has 1.3g of carbs for 100g and salmon has no carbs..
Does watercress or salmon contain more calcium?
Watercress is a rich source of calcium and it has 16 times more calcium than salmon - watercress has 120mg of calcium in 100 grams and salmon has 7mg of calcium.
Does watercress or salmon contain more potassium?
Both watercress and salmon are high in potassium. Watercress is very similar to watercress for potassium - watercress has 330mg of potassium in 100 grams and salmon has 366mg of potassium.