×
#1: Watercress
×
×
#2: Cooked Sockeye Salmon
×
×
#3: Quinoa Cooked
×
<- View Results
Save

Nutrition Comparison of Watercress, Cooked Sockeye Salmon, and Quinoa Cooked

Search for Another Food

Calorie Comparison


2000 calories = Full Bar
  • Watercress1 cup, chopped (x1)0% DV
  • Cooked Sockeye Salmon3 oz (x1)7% DV
  • Quinoa Cooked1 cup (x1)11% DV

Fat Comparison


65g = Full Bar
  • Watercress1 cup, chopped (x1)0% DV
  • Cooked Sockeye Salmon3 oz (x1)7% DV
  • Quinoa Cooked1 cup (x1)5% DV

Carbohydrate Comparison


300g = Full Bar
  • Watercress1 cup, chopped (x1)0% DV
  • Cooked Sockeye Salmon3 oz (x1)0% DV
  • Quinoa Cooked1 cup (x1)13% DV

Protein Comparison


50g = Full Bar
  • Watercress1 cup, chopped (x1)2% DV
  • Cooked Sockeye Salmon3 oz (x1)45% DV
  • Quinoa Cooked1 cup (x1)16% DV

Cholesterol Comparison


300mg = Full Bar
  • Watercress1 cup, chopped (x1)0% DV
  • Cooked Sockeye Salmon3 oz (x1)17% DV
  • Quinoa Cooked1 cup (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Watercress1 cup, chopped (x1)1% DV
  • Cooked Sockeye Salmon3 oz (x1)0% DV
  • Quinoa Cooked1 cup (x1)21% DV

Sugar Comparison


50g = Full Bar
  • Watercress1 cup, chopped (x1)0% DV
  • Cooked Sockeye Salmon3 oz (x1)0% DV
  • Quinoa Cooked1 cup (x1)3% DV

Iron Comparison


18mg = Full Bar
  • Watercress1 cup, chopped (x1)0% DV
  • Cooked Sockeye Salmon3 oz (x1)2% DV
  • Quinoa Cooked1 cup (x1)15% DV

Calcium Comparison


1300mg = Full Bar
  • Watercress1 cup, chopped (x1)3% DV
  • Cooked Sockeye Salmon3 oz (x1)1% DV
  • Quinoa Cooked1 cup (x1)2% DV

Potassium Comparison


4700mg = Full Bar
  • Watercress1 cup, chopped (x1)2% DV
  • Cooked Sockeye Salmon3 oz (x1)8% DV
  • Quinoa Cooked1 cup (x1)7% DV
 Macronutrients
Food ##1#2#3
Weight (g)3485185
Calories
(%DV)
4
(0%)
133
(7%)
222
(11%)
Fat (g)
(%DV)
0
(0%)
4.7
(7%)
3.6
(5%)
Protein (g)
(%DV)
0.8
(2%)
22.5
(45%)
8.1
(16%)
Carbohydrates (g)
(%DV)
0.4
(0%)
0
(0%)
39.4
(13%)
Sugar (g)
(%DV)
0.1
(0%)
0
(0%)
1.6
(3%)
Fiber (g)
(%DV)
0.2
(1%)
0
(0%)
5.2
(21%)
Cholesterol (mg)
(%DV)
0
(0%)
51.9
(17%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.8
(4%)
0.4
(2%)
Net Carbs (g)0.3034.2
Trans Fats (g)00~
 Minerals
Food ##1#2#3
Weight (g)3485185
Calcium (mg)
(%DV)
40.8
(3%)
9.4
(1%)
31.5
(2%)
Iron (mg)
(%DV)
0.1
(0%)
0.4
(2%)
2.8
(15%)
Potassium (mg)
(%DV)
112.2
(2%)
370.6
(8%)
318.2
(7%)
Magnesium (mg)
(%DV)
7.1
(2%)
30.6
(7%)
118.4
(28%)
Phosphorus (mg)
(%DV)
20.4
(2%)
259.3
(21%)
281.2
(22%)
Sodium (mg)
(%DV)
13.9
(1%)
78.2
(3%)
13
(1%)
Zinc (mg)
(%DV)
0
(0%)
0.5
(4%)
2
(18%)
Copper (mg)
(%DV)
0
(3%)
0.1
(7%)
0.4
(39%)
Manganese (mg)
(%DV)
0.1
(4%)
0
(0%)
1.2
(51%)
Selenium (μg)
(%DV)
0.3
(1%)
30.2
(55%)
5.2
(9%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)3485185
Vitamin A, RAE (μg)
(%DV)
54.4
(6%)
49.3
(5%)
0
(0%)
Vitamin C (mg)
(%DV)
14.6
(16%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
3.8
(158%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0.1
(11%)
0.2
(16%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.2
(16%)
0.2
(16%)
Niacin (B3) (mg)
(%DV)
0.1
(0%)
8.6
(54%)
0.8
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(2%)
1.1
(22%)
~
(~%)
Vitamin B6 (mg)
(%DV)
0
(3%)
0.7
(41%)
0.2
(13%)
Folate (B9) (μg)
(%DV)
3.1
(1%)
6
(1%)
77.7
(19%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
3.1
(1%)
6
(1%)
77.7
(19%)
Folate (DFE) (μg)
(%DV)
3.1
(1%)
6
(1%)
77.7
(19%)
Choline (mg)
(%DV)
3.1
(1%)
95.7
(17%)
42.6
(8%)
Retinol (μg)049.30
Vitamin A (IU)
(%DV)
1084.9
(36%)
164.1
(5%)
9.3
(0%)
Beta Carotene (μg)
(%RDA)
650.8
(6%)
0
(0%)
5.6
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)1960.8098.1
Vitamin E (mg)
(%DV)
0.3
(2%)
0.8
(6%)
1.2
(8%)
Vitamin D (μg)
(%DV)
0
(0%)
14.2
(71%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
14.2
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
567.8
(71%)
0
(0%)
Vitamin K (μg)
(%DV)
85
(71%)
0.1
(0%)
0
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)~0~
Menaquinone-4 (μg)~0.3~
 Other
Food ##1#2#3
Weight (g)3485185
Water (g)32.357.2132.5
Ash (g)011
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)3485185
Sucrose (g)~0~
Glucose (g)~0~
Fructose (g)~0~
Lactose (g)~0~
Maltose (g)~0~
Galactose (g)~0~
Starch (g)~032.6
 Fats
Food ##1#2#3
Weight (g)3485185
Omega 3s (mg)
(%AI)
8
(0%)
864
(54%)
28
(2%)
Omega 6s (mg)
(%AI)
4
(0%)
180
(1%)
1802
(11%)
Omega 3 to Omega 6 Ratio1.92
 
4.79
 
0.02
 
Omega 6 to Omega 3 Ratio0.52
 
0.21
 
64.93
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)010
12:0 (mg)030
13:0 (mg)~~~
14:0 (mg)01280
15:0 (mg)~15~
16:0 (mg)8555363
17:0 (mg)~11~
18:0 (mg)110522
20:0 (mg)~5~
22:0 (mg)~1~
24:0 (mg)~0~
Monosaturated Fats (mg)3
 
1584
 
977
 
14:1 (mg)~3~
15:1 (mg)~0~
16:1 undifferentiated (mg)11390
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~13~
18:1 undifferentiated (mg)2717860
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)038057
22:1 undifferentiated (mg)0
 
318
 
50
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~14~
Polyunsaturated Fats (mg)12
 
1128
 
1994
 
18:2 undifferentiated (mg)41621802
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)849157
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)0540
20:2 n-6 c,c (mg)~16~
20:3 undifferentiated (mg)~14~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
17
 
6
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
254
 
0
 
21:5 (mg)~~~
22:4 (mg)~3~
Docosapentaenoic Acid (DPA) (mg)0790
Docosahexaenoic Acid (DHA) (mg)0
 
476
 
28
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)3485185
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
10
(4%)
285
(102%)
96
(34%)
Threonine (mg)
(%RDI)
45
(4%)
1060
(101%)
242
(23%)
Isoleucine (mg)
(%RDI)
32
(2%)
1083
(77%)
290
(21%)
Leucine (mg)
(%RDI)
56
(2%)
1857
(68%)
483
(18%)
Lysine (mg)
(%RDI)
46
(2%)
2188
(104%)
442
(21%)
Methionine (mg)
(%RDI)
7
(1%)
729
(100%)
178
(24%)
Cystine (mg)
(%RDI)
2
(1%)
251
(87%)
117
(41%)
Phenylalanine (mg)
(%RDI)
39
(4%)
923
(105%)
342
(39%)
Tyrosine (mg)
(%RDI)
21
(2%)
1026
(117%)
154
(18%)
Valine (mg)
(%RDI)
47
(3%)
1242
(68%)
342
(19%)
Arginine (mg)511459629
Histidine (mg)
(%RDI)
14
(2%)
604
(86%)
235
(34%)
Alanine (mg)471402339
Aspartic acid (mg)642302653
Glutamic acid (mg)6533171073
Glycine (mg)381083400
Proline (mg)33832444
Serine (mg)20900326
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.