Nutrition Comparison Tool
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Raw Watercress
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Cooked Sockeye Salmon
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Quinoa, cooked
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Watercress 1 cup, chopped (x1) 0% DV 4 calories
  • Cooked Sockeye Salmon 6oz fillet (x1) 13% DV 265 calories
  • Quinoa, cooked 1 cup (x1) 11% DV 222 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Watercress 1 cup, chopped (x1) 0% DV 0.03g
  • Cooked Sockeye Salmon 6oz fillet (x1) 12% DV 9.5g
  • Quinoa, cooked 1 cup (x1) 5% DV 3.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Watercress 1 cup, chopped (x1) 0% DV 0.44g
  • Cooked Sockeye Salmon 6oz fillet (x1) 0% DV 0g
  • Quinoa, cooked 1 cup (x1) 14% DV 39.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Watercress 1 cup, chopped (x1) 2% DV 0.78g
  • Cooked Sockeye Salmon 6oz fillet (x1) 90% DV 45g
  • Quinoa, cooked 1 cup (x1) 16% DV 8.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Watercress 1 cup, chopped (x1) 0% DV 0mg
  • Cooked Sockeye Salmon 6oz fillet (x1) 35% DV 103.7mg
  • Quinoa, cooked 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Watercress 1 cup, chopped (x1) 0% DV 0.01g
  • Cooked Sockeye Salmon 6oz fillet (x1) 8% DV 1.6g
  • Quinoa, cooked 1 cup (x1) 2% DV 0.43g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Watercress 1 cup, chopped (x1) 1% DV 0.17g
  • Cooked Sockeye Salmon 6oz fillet (x1) 0% DV 0g
  • Quinoa, cooked 1 cup (x1) 19% DV 5.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Watercress 1 cup, chopped (x1) 0% DV 0.07g
  • Cooked Sockeye Salmon 6oz fillet (x1) 0% DV 0g
  • Quinoa, cooked 1 cup (x1) 3% DV 1.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Watercress 1 cup, chopped (x1) 0% DV 0.07mg
  • Cooked Sockeye Salmon 6oz fillet (x1) 5% DV 0.88mg
  • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Watercress 1 cup, chopped (x1) 3% DV 40.8mg
  • Cooked Sockeye Salmon 6oz fillet (x1) 1% DV 18.7mg
  • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Watercress 1 cup, chopped (x1) 2% DV 112.2mg
  • Cooked Sockeye Salmon 6oz fillet (x1) 16% DV 741.2mg
  • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
Comparison Table

Table Legend

  1. Raw Watercress
  2. Cooked Sockeye Salmon
  3. Quinoa, cooked
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 34 170 185
Calories
(%DV)		 4
(0%)		 265
(13%)		 222
(11%)
Fat (g)
(%DV)		 0.03
(0%)		 9.5
(12%)		 3.6
(5%)
Protein (g)
(%DV)		 0.78
(2%)		 45
(90%)		 8.1
(16%)
Carbohydrate (g)
(%DV)		 0.44
(0%)		 0
(0%)		 39.4
(14%)
Sugars (g)
(%DV)		 0.07
(0%)		 0
(0%)		 1.6
(3%)
Fiber (g)
(%DV)		 0.17
(1%)		 0
(0%)		 5.2
(19%)
Cholesterol (mg)
(%DV)		 0
(0%)		 103.7
(35%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.01
(0%)		 1.6
(8%)		 0.43
(2%)
Net-Carbs (g) 0.27
0
34.2
Trans Fatty Acids (g) 0
0.04
--
  Minerals
Food # 1 2 3
Weight (g) 34 170 185
Calcium (mg)
(%DV)		 40.8
(3%)		 18.7
(1%)		 31.5
(2%)
Iron, Fe (mg)
(%DV)		 0.07
(0%)		 0.88
(5%)		 2.8
(15%)
Potassium, K (mg)
(%DV)		 112.2
(2%)		 741.2
(16%)		 318.2
(7%)
Magnesium (mg)
(%DV)		 7.1
(2%)		 61.2
(15%)		 118.4
(28%)
Phosphorus, P (mg)
(%DV)		 20.4
(2%)		 518.5
(41%)		 281.2
(22%)
Sodium (mg)
(%DV)		 13.9
(1%)		 156.4
(7%)		 13
(1%)
Zinc, Zn (mg)
(%DV)		 0.04
(0%)		 0.94
(9%)		 2
(18%)
Copper, Cu (mg)
(%DV)		 0.03
(3%)		 0.13
(14%)		 0.36
(39%)
Manganese (mg)
(%DV)		 0.08
(4%)		 0.02
(1%)		 1.2
(51%)
Selenium, Se (mcg)
(%DV)		 0.31
(1%)		 60.4
(110%)		 5.2
(9%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
0
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 34 170 185
Vitamin A, RAE (mcg)
(%DV)		 54.4
(6%)		 98.6
(11%)		 0
(0%)
Vitamin C (mg)
(%DV)		 14.6
(16%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.03
(3%)		 0.27
(22%)		 0.2
(16%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.42
(32%)		 0.2
(16%)
Niacin (B3) (mg)
(%DV)		 0.07
(0%)		 17.2
(108%)		 0.76
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.11
(2%)		 2.2
(43%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.04
(3%)		 1.4
(83%)		 0.23
(13%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 3.1
(1%)		 11.9
(3%)		 77.7
(19%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 3.1
(1%)		 11.9
(3%)		 77.7
(19%)
Folate DFE (mcg)
(%)		 3.1
(1%)		 11.9
(3%)		 77.7
(19%)
Choline (mg)
(%DV)		 3.1
(1%)		 191.4
(35%)		 42.6
(8%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 7.6
(317%)		 0
(0%)
Retinol (mcg) 0
98.6
0
Carotene, beta (mcg)
(%RDA)		 650.8
(6%)		 0
(0%)		 5.6
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 1084.9 328.1 9.3
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1960.8
0
98.1
Vitamin E (mg)
(%DV)		 0.34
(2%)		 1.7
(11%)		 1.2
(8%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 28.4
(142%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
28.4
--
Vitamin D (IU)
(%DV)		 0
(0%)		 1139
(142%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 85
(71%)		 0.17
(0%)		 0
(0%)
Vitamin K1 (mcg) --
0
--
Menaquinone-4 (K2) (mcg) --
0.68
--
  Other
Food # 1 2 3
Weight (g) 34 170 185
Water (g) 32.3
114.5
132.5
Ash (g) 0.41
3
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.95
23.75
4.16
  Carbohydrates
Food # 1 2 3
Weight (g) 34 170 185
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0
--
Glucose (Dextrose) (g) --
0
--
Fructose (g) --
0
--
Lactose (g) --
0
--
Maltose (g) --
0
--
Galactose (g) --
0
--
Starch (g) --
0
32.6
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 34 170 185
Monounsaturated Fats (g) 0.003
3.169
0.977
Polyunsaturated Fats (g) 0.012
2.256
1.994
Omega 3s (g)
(%AI)		 0.008
(0%)		 1.618
(101%)		 0.157
(10%)
Omega 6s (g)
(%AI)		 0.004
(0%)		 0.323
(2%)		 1.802
(11%)
Omega 3 to Omega 6 Ratio 1.92
5.01
0.09
Omega 6 to Omega 3 Ratio 0.52
0.2
11.46
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0.508
0
Docosapentaenoic Acid (DPA) (g) 0
0.158
0
Docosahexaenoic Acid (DHA) (g) 0
0.952
0.028
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
0.032
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0.002
0
Lauric Acid (12:0) (g) 0
0.005
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.255
0
Pentadecanoic Acid (15:0) (g) --
0.031
--
Palmitic Acid (16:0) (g) 0.008
1.11
0.363
Margaric Acid (17:0) (g) --
0.022
--
Stearic Acid (18:0) (g) 0.001
0.211
0.022
Arachidic Acid (20:0) (g) --
0.01
--
Behenic Acid (22:0) (g) --
0.002
--
Lignoceric Acid (24:0) (g) --
0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.007
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0.001
0.279
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
0.026
--
Oleic Acid (18:1) (g) 0.002
1.433
0.86
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.76
0.057
Docosenoic Acid (22:1) (g) 0
0.636
0.05
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0.029
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.004
0.323
1.802
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.008
0.099
0.157
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0.109
0
Eicosatrienoic Acid (20:3) (g) --
0.029
--
Eicosatetraenoic Acid 20:4 (g) 0
0.034
0.006
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
0.005
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 34 170 185
Essential  
Histidine (mg)
(%RDI)		 14
(2%)		 1209
(173%)		 235
(34%)
Isoleucine (mg)
(%RDI)		 32
(2%)		 2166
(155%)		 290
(21%)
Leucine (mg)
(%RDI)		 56
(2%)		 3715
(136%)		 483
(18%)
Lysine (mg)
(%RDI)		 46
(2%)		 4376
(208%)		 442
(21%)
Methionine (mg)
(%RDI)		 7
(1%)		 1459
(200%)		 178
(24%)
Phenylalanine (mg)
(%RDI)		 39
(4%)		 1846
(211%)		 342
(39%)
Threonine (mg)
(%RDI)		 45
(4%)		 2120
(202%)		 242
(23%)
Tryptophan (mg)
(%RDI)		 10
(4%)		 570
(203%)		 96
(34%)
Valine (mg)
(%RDI)		 47
(3%)		 2484
(136%)		 342
(19%)
Conditional  
Arginine (mg) 51
2917
629
Cystine (mg)
(%RDI)		 2
(1%)		 502
(175%)		 117
(41%)
Glycine (mg) 38
2166
400
Proline (mg) 33
1664
444
Tyrosine (mg)
(%RDI)		 21
(2%)		 2052
(235%)		 154
(18%)
Non-Essential  
Alanine (mg) 47
2803
339
Aspartic acid (mg) 64
4604
653
Betaine (mg) --
--
--
Glutamic acid (mg) 65
6633
1073
Hydroxyproline (mg) --
--
--
Serine (mg) 20
1800
326
Data Source
Raw Watercress
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Sockeye Salmon
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Quinoa, cooked
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.