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.
Detailed nutritional comparison of salmon and watercress is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Watercress src

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 heavier in protein, much lighter in carbs and much heavier in fat compared to watercress per calorie. Salmon has a macronutrient ratio of 67:0:33 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Watercress
Protein 67% 60%
Carbohydrates ~ 34%
Fat 33% 6%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Salmon or Watercress .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Watercress (Watercress, raw) .

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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.