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  6. Fish sauce vs. Watercress

Fish sauce vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between fish sauce and watercress

  • Fish sauce has more magnesium, vitamin B6, vitamin B12, selenium, vitamin B3, and folate; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Fish sauce covers your daily sodium needs 340% more than watercress.
  • Watercress contains less sodium.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of fish sauce is 0.

Specific food types used in this comparison are Sauce, fish, ready-to-serve and Watercress, raw.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 +733.3%
Contains more IronIron +290%
Contains more ZincZinc +81.8%
Contains more SeleniumSelenium +911.1%
Contains more CalciumCalcium +179.1%
Contains more PotassiumPotassium +14.6%
Contains more CopperCopper +54%
Contains more PhosphorusPhosphorus +757.1%
Contains less SodiumSodium -99.5%
~equal in Manganese ~0.244mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 B3Vitamin B3 +1056.5%
Contains more Vitamin B6Vitamin B6 +207%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +466.7%
Contains more CholineCholine +46.7%
Contains more Vitamin CVitamin C +8500%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +110.5%
Contains more Vitamin B5Vitamin B5 +162.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fish sauce Watercress DV% diff.
Sodium 7851mg 41mg 340%
Vitamin K 0µg 250µg 208%
Vitamin C 0.5mg 43mg 47%
Magnesium 175mg 21mg 37%
Vitamin B6 0.396mg 0.129mg 21%
Vitamin B12 0.48µg 0µg 20%
Vitamin A 4µg 160µg 17%
Selenium 9.1µg 0.9µg 15%
Vitamin B3 2.313mg 0.2mg 13%
Folate 51µg 9µg 11%
Phosphorus 7mg 60mg 8%
Calcium 43mg 120mg 8%
Vitamin E 0mg 1mg 7%
Vitamin B1 0.012mg 0.09mg 7%
Iron 0.78mg 0.2mg 7%
Protein 5.06g 2.3g 6%
Vitamin B2 0.057mg 0.12mg 5%
Vitamin B5 0.118mg 0.31mg 4%
Copper 0.05mg 0.077mg 3%
Fiber 0g 0.5g 2%
Choline 13.2mg 9mg 1%
Calories 35kcal 11kcal 1%
Zinc 0.2mg 0.11mg 1%
Potassium 288mg 330mg 1%
Carbs 3.64g 1.29g 1%
Fats 0.01g 0.1g 0%
Net carbs 3.64g 0.79g N/A
Sugar 3.64g 0.2g N/A
Manganese 0.233mg 0.244mg 0%
Saturated fat 0.003g 0.027g 0%
Monounsaturated fat 0.002g 0.008g 0%
Polyunsaturated fat 0.003g 0.035g 0%
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 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 +120%
Contains more CarbsCarbs +182.2%
Contains more OtherOther +1585%
Contains more FatsFats +900%
Contains more WaterWater +33.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +1066.7%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.