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  6. Sardines vs. Watercress

Sardines vs. Watercress — In-Depth Nutrition Comparison

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How are sardines and watercress different?

  • Sardines are higher in vitamin B12, selenium, phosphorus, iron, vitamin D, and vitamin B3; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index (0) than watercress (32).

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Watercress, raw are the varieties used in this article.

Infographic

Sardines vs Watercress infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +85.7%
Contains more CalciumCalcium +218.3%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +1360%
Contains more CopperCopper +141.6%
Contains more ZincZinc +1090.9%
Contains more PhosphorusPhosphorus +716.7%
Contains more SeleniumSelenium +5755.6%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +125.9%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 +104%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +2522.5%
Contains more Vitamin B5Vitamin B5 +107.1%
Contains more Vitamin B6Vitamin B6 +29.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +733.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin KVitamin K +9515.4%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Sardines Watercress DV% diff.
Vitamin B12 8.94µg 0µg 373%
Vitamin K 2.6µg 250µg 206%
Selenium 52.7µg 0.9µg 94%
Phosphorus 490mg 60mg 61%
Vitamin C 0mg 43mg 48%
Cholesterol 142mg 0mg 47%
Protein 24.62g 2.3g 45%
Polyunsaturated fat 5.148g 0.035g 34%
Iron 2.92mg 0.2mg 34%
Vitamin B3 5.245mg 0.2mg 32%
Calcium 382mg 120mg 26%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Fats 11.45g 0.1g 17%
Vitamin A 32µg 160µg 14%
Copper 0.186mg 0.077mg 12%
Choline 75mg 9mg 12%
Sodium 307mg 41mg 12%
Zinc 1.31mg 0.11mg 11%
Calories 208kcal 11kcal 10%
Monounsaturated fat 3.869g 0.008g 10%
Vitamin B2 0.227mg 0.12mg 8%
Vitamin E 2.04mg 1mg 7%
Saturated fat 1.528g 0.027g 7%
Vitamin B5 0.642mg 0.31mg 7%
Manganese 0.108mg 0.244mg 6%
Magnesium 39mg 21mg 4%
Vitamin B6 0.167mg 0.129mg 3%
Fiber 0g 0.5g 2%
Potassium 397mg 330mg 2%
Vitamin B1 0.08mg 0.09mg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0g 0.2g N/A
Folate 10µg 9µg 0%
Tryptophan 0.276mg 0.03mg 0%
Threonine 1.079mg 0.133mg 0%
Isoleucine 1.134mg 0.093mg 0%
Leucine 2.001mg 0.166mg 0%
Lysine 2.26mg 0.134mg 0%
Methionine 0.729mg 0.02mg 0%
Phenylalanine 0.961mg 0.114mg 0%
Valine 1.268mg 0.137mg 0%
Histidine 0.725mg 0.04mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +970.4%
Contains more FatsFats +11350%
Contains more OtherOther +260%
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +48262.5%
Contains more Poly. FatPolyunsaturated fat +14608.6%
Contains less Sat. FatSaturated fat -98.2%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.