Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mackerel
  5. Compare
  6. Mackerel vs. Watercress

Mackerel vs. Watercress — In-Depth Nutrition Comparison

Compare

Differences between mackerel and watercress

  • Mackerel is higher in vitamin B12, vitamin D, selenium, and phosphorus; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Watercress has less cholesterol.
  • Mackerel has a lower glycemic index (0) than watercress (32).

The food types used in this comparison are Fish, mackerel, salted and Watercress, raw.

Infographic

Mackerel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +185.7%
Contains more PotassiumPotassium +57.6%
Contains more IronIron +600%
Contains more CopperCopper +29.9%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +323.3%
Contains more SeleniumSelenium +8055.6%
Contains more CalciumCalcium +81.8%
Contains less SodiumSodium -99.1%

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.
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 EVitamin E +138%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B3Vitamin B3 +1550%
Contains more Vitamin B6Vitamin B6 +217.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +1028.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +240.4%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin KVitamin K +3105.1%

All nutrients comparison - raw data values

Nutrient Mackerel Watercress DV% diff.
Vitamin B12 12µg 0µg 500%
Vitamin K 7.8µg 250µg 202%
Sodium 4450mg 41mg 192%
Selenium 73.4µg 0.9µg 132%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Vitamin C 0mg 43mg 48%
Polyunsaturated fat 6.21g 0.035g 41%
Fats 25.1g 0.1g 38%
Protein 18.5g 2.3g 32%
Saturated fat 7.148g 0.027g 32%
Cholesterol 95mg 0mg 32%
Phosphorus 254mg 60mg 28%
Vitamin B6 0.41mg 0.129mg 22%
Monounsaturated fat 8.32g 0.008g 21%
Vitamin B3 3.3mg 0.2mg 19%
Choline 101.6mg 9mg 17%
Calories 305kcal 11kcal 15%
Iron 1.4mg 0.2mg 15%
Vitamin A 47µg 160µg 13%
Manganese 0.244mg 11%
Vitamin E 2.38mg 1mg 9%
Zinc 1.1mg 0.11mg 9%
Magnesium 60mg 21mg 9%
Vitamin B5 0.31mg 6%
Vitamin B1 0.02mg 0.09mg 6%
Potassium 520mg 330mg 6%
Vitamin B2 0.19mg 0.12mg 5%
Calcium 66mg 120mg 5%
Copper 0.1mg 0.077mg 3%
Fiber 0g 0.5g 2%
Folate 15µg 9µg 2%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0g 0.2g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +704.3%
Contains more FatsFats +25000%
Contains more OtherOther +1016.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +121.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +103900%
Contains more Poly. FatPolyunsaturated fat +17642.9%
Contains less Sat. FatSaturated fat -99.6%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.