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  6. Bass vs. Watercress

Bass vs. Watercress — In-Depth Nutrition Comparison

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How are Bass and Watercress different?

  • Bass is higher in Vitamin B12, Selenium, Phosphorus, Vitamin B6, Vitamin B3, Vitamin B5, and Iron, however, Watercress is richer in Vitamin C, and Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Bass is 184% higher.

Fish, bass, striped, cooked, dry heat and Watercress, raw are the varieties used in this article.

Infographic

Bass 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.
Bass
Bass
5
:
5
Watercress
Watercress
Contains more Iron +440%
Contains more Magnesium +142.9%
Contains more Phosphorus +323.3%
Contains more Zinc +363.6%
Contains more Selenium +5100%
Contains more Calcium +531.6%
Contains less Sodium -53.4%
Contains more Copper +92.5%
Contains more Manganese +1184.2%
Equal in Potassium - 330
Bass
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +440%
Contains more Magnesium +142.9%
Contains more Phosphorus +323.3%
Contains more Zinc +363.6%
Contains more Selenium +5100%
Contains more Calcium +531.6%
Contains less Sodium -53.4%
Contains more Copper +92.5%
Contains more Manganese +1184.2%
Equal in Potassium - 330

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.
Bass
Bass
6
:
6
Watercress
Watercress
Contains more Vitamin B1 +27.8%
Contains more Vitamin B3 +1179%
Contains more Vitamin B5 +179%
Contains more Vitamin B6 +168.2%
Contains more Folate +11.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2968.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +224.3%
Equal in Folate - 9
Bass
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B1 +27.8%
Contains more Vitamin B3 +1179%
Contains more Vitamin B5 +179%
Contains more Vitamin B6 +168.2%
Contains more Folate +11.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2968.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +224.3%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bass
Bass
2
:
3
Watercress
Watercress
Contains more Protein +888.3%
Contains more Fats +2890%
Contains more Carbs +∞%
Contains more Water +29.6%
Contains more Other +30.4%
Bass
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +888.3%
Contains more Fats +2890%
Contains more Carbs +∞%
Contains more Water +29.6%
Contains more Other +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bass
Bass
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +10475%
Contains more Polyunsaturated fat +2771.4%
Contains less Saturated Fat -95.8%
Bass
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +10475%
Contains more Polyunsaturated fat +2771.4%
Contains less Saturated Fat -95.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bass Watercress
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bass Watercress Opinion
Net carbs 0g 0.79g Watercress
Protein 22.73g 2.3g Bass
Fats 2.99g 0.1g Bass
Carbs 0g 1.29g Watercress
Calories 124kcal 11kcal Bass
Sugar 0.2g Bass
Fiber 0g 0.5g Watercress
Calcium 19mg 120mg Watercress
Iron 1.08mg 0.2mg Bass
Magnesium 51mg 21mg Bass
Phosphorus 254mg 60mg Bass
Potassium 328mg 330mg Watercress
Sodium 88mg 41mg Watercress
Zinc 0.51mg 0.11mg Bass
Copper 0.04mg 0.077mg Watercress
Manganese 0.019mg 0.244mg Watercress
Selenium 46.8µg 0.9µg Bass
Vitamin A 104IU 3191IU Watercress
Vitamin A RAE 31µg 160µg Watercress
Vitamin E 1mg Watercress
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.115mg 0.09mg Bass
Vitamin B2 0.037mg 0.12mg Watercress
Vitamin B3 2.558mg 0.2mg Bass
Vitamin B5 0.865mg 0.31mg Bass
Vitamin B6 0.346mg 0.129mg Bass
Folate 10µg 9µg Bass
Vitamin B12 4.41µg 0µg Bass
Vitamin K 250µg Watercress
Tryptophan 0.255mg 0.03mg Bass
Threonine 0.997mg 0.133mg Bass
Isoleucine 1.047mg 0.093mg Bass
Leucine 1.848mg 0.166mg Bass
Lysine 2.088mg 0.134mg Bass
Methionine 0.673mg 0.02mg Bass
Phenylalanine 0.887mg 0.114mg Bass
Valine 1.171mg 0.137mg Bass
Histidine 0.669mg 0.04mg Bass
Cholesterol 103mg 0mg Watercress
Saturated Fat 0.65g 0.027g Watercress
Omega-3 - DHA 0.75g 0g Bass
Omega-3 - EPA 0.217g 0g Bass
Monounsaturated Fat 0.846g 0.008g Bass
Polyunsaturated fat 1.005g 0.035g Bass

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bass Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Bass
91%
Watercress
Minerals Daily Need Coverage Score
52%
Bass
18%
Watercress

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 103mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.623g)
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Bass
Bass is lower in glycemic index (difference - 32)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.