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  6. Caviar vs. Watercress

Caviar vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between caviar and watercress

  • Caviar has more vitamin B12, iron, selenium, choline, magnesium, and vitamin B5, while watercress has more vitamin K and vitamin C.
  • Caviar covers your daily need for vitamin B12, 833% more than watercress.
  • Caviar has a lower glycemic index. The glycemic index of caviar is 0, while the glycemic index of watercress is 32.

These are the specific foods used in this comparison Fish, caviar, black and red, granular and Watercress, raw.

Infographic

Caviar 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.
Caviar
Caviar
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
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 +1328.6%
Contains more CalciumCalcium +129.2%
Contains more IronIron +5840%
Contains more CopperCopper +42.9%
Contains more ZincZinc +763.6%
Contains more PhosphorusPhosphorus +493.3%
Contains more SeleniumSelenium +7177.8%
Contains more PotassiumPotassium +82.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +388%

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.
Caviar
Caviar
10
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 0% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
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 AVitamin A +69.4%
Contains more Vitamin EVitamin E +89%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +111.1%
Contains more Vitamin B2Vitamin B2 +416.7%
Contains more Vitamin B5Vitamin B5 +1029%
Contains more Vitamin B6Vitamin B6 +148.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +455.6%
Contains more CholineCholine +5354.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin KVitamin K +41566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 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 +969.6%
Contains more FatsFats +17800%
Contains more CarbsCarbs +210.1%
Contains more OtherOther +400%
Contains more WaterWater +100.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 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 +57787.5%
Contains more Poly. FatPolyunsaturated fat +21057.1%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caviar Watercress DV% diff.
Vitamin B12 20µg 0µg 833%
Vitamin K 0.6µg 250µg 208%
Cholesterol 588mg 0mg 196%
Iron 11.88mg 0.2mg 146%
Selenium 65.5µg 0.9µg 117%
Choline 490.9mg 9mg 88%
Magnesium 300mg 21mg 66%
Vitamin B5 3.5mg 0.31mg 64%
Sodium 1500mg 41mg 63%
Polyunsaturated fat 7.405g 0.035g 49%
Vitamin C 0mg 43mg 48%
Protein 24.6g 2.3g 45%
Phosphorus 356mg 60mg 42%
Vitamin B2 0.62mg 0.12mg 38%
Fats 17.9g 0.1g 27%
Saturated fat 4.06g 0.027g 18%
Calcium 275mg 120mg 16%
Vitamin D 117IU 0IU 15%
Vitamin B6 0.32mg 0.129mg 15%
Vitamin D 2.9µg 0µg 15%
Calories 264kcal 11kcal 13%
Vitamin A 271µg 160µg 12%
Monounsaturated fat 4.631g 0.008g 12%
Folate 50µg 9µg 10%
Vitamin B1 0.19mg 0.09mg 8%
Manganese 0.05mg 0.244mg 8%
Zinc 0.95mg 0.11mg 8%
Vitamin E 1.89mg 1mg 6%
Copper 0.11mg 0.077mg 4%
Potassium 181mg 330mg 4%
Fiber 0g 0.5g 2%
Vitamin B3 0.12mg 0.2mg 1%
Carbs 4g 1.29g 1%
Net carbs 4g 0.79g N/A
Sugar 0g 0.2g N/A
Tryptophan 0.323mg 0.03mg 0%
Threonine 1.263mg 0.133mg 0%
Isoleucine 1.035mg 0.093mg 0%
Leucine 2.133mg 0.166mg 0%
Lysine 1.834mg 0.134mg 0%
Methionine 0.646mg 0.02mg 0%
Phenylalanine 1.071mg 0.114mg 0%
Valine 1.263mg 0.137mg 0%
Histidine 0.649mg 0.04mg 0%
Omega-3 - EPA 2.741g 0g N/A
Omega-3 - DHA 3.8g 0g N/A
Omega-3 - DPA 0.229g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caviar Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
266%
Caviar
74%
Watercress
Minerals Daily Need Coverage Score
153%
Caviar
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 588mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1459mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 4.033g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $100)
Which food is lower in Sugar?
Caviar
Caviar is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.