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  6. Cod vs. Watercress

Cod vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between cod and watercress?

  • Cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, and vitamin B3, yet watercress is richer in vitamin K, vitamin A, vitamin C, and calcium.
  • Cod's daily need coverage for vitamin B5 is 3054% higher.
  • Watercress contains less cholesterol.
  • Cod has a lower glycemic index than watercress.

We used Fish, cod, Atlantic, raw and Watercress, raw types in this comparison.

Infographic

Cod vs Watercress 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.
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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%
Contains more MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +25.2%
Contains more IronIron +90%
Contains more ZincZinc +309.1%
Contains more PhosphorusPhosphorus +238.3%
Contains more SeleniumSelenium +3577.8%
Contains more CalciumCalcium +650%
Contains more CopperCopper +175%
Contains less SodiumSodium -24.1%
Contains more ManganeseManganese +1526.7%

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.
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +931.5%
Contains more Vitamin B5Vitamin B5 +49254.8%
Contains more Vitamin B6Vitamin B6 +89.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +624.4%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin AVitamin A +1233.3%
Contains more Vitamin EVitamin E +56.3%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B2Vitamin B2 +84.6%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +28.6%

All nutrients comparison - raw data values

Nutrient Cod Watercress DV% diff.
Vitamin B5 153mg 0.31mg 3054%
Vitamin K 0.1µg 250µg 208%
Selenium 33.1µg 0.9µg 59%
Vitamin C 1mg 43mg 47%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 2.3g 31%
Phosphorus 203mg 60mg 20%
Vitamin A 12µg 160µg 16%
Cholesterol 43mg 0mg 14%
Vitamin B3 2.063mg 0.2mg 12%
Choline 65.2mg 9mg 10%
Manganese 0.015mg 0.244mg 10%
Calcium 16mg 120mg 10%
Vitamin B6 0.245mg 0.129mg 9%
Vitamin D 36IU 0IU 5%
Copper 0.028mg 0.077mg 5%
Vitamin D 0.9µg 0µg 5%
Vitamin B2 0.065mg 0.12mg 4%
Calories 82kcal 11kcal 4%
Zinc 0.45mg 0.11mg 3%
Magnesium 32mg 21mg 3%
Vitamin E 0.64mg 1mg 2%
Iron 0.38mg 0.2mg 2%
Potassium 413mg 330mg 2%
Fiber 0g 0.5g 2%
Folate 7µg 9µg 1%
Polyunsaturated fat 0.231g 0.035g 1%
Vitamin B1 0.076mg 0.09mg 1%
Fats 0.67g 0.1g 1%
Sodium 54mg 41mg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0g 0.2g N/A
Saturated fat 0.131g 0.027g 0%
Monounsaturated fat 0.094g 0.008g 0%
Tryptophan 0.199mg 0.03mg 0%
Threonine 0.781mg 0.133mg 0%
Isoleucine 0.821mg 0.093mg 0%
Leucine 1.447mg 0.166mg 0%
Lysine 1.635mg 0.134mg 0%
Methionine 0.527mg 0.02mg 0%
Phenylalanine 0.695mg 0.114mg 0%
Valine 0.917mg 0.137mg 0%
Histidine 0.524mg 0.04mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +674.3%
Contains more FatsFats +570%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.1%
Contains more OtherOther +300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +1075%
Contains more Poly. FatPolyunsaturated fat +560%
Contains less Sat. FatSaturated fat -79.4%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.