Haddock vs. Watercress — In-Depth Nutrition Comparison

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A recap on the differences between haddock and watercress

Haddock has more vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, and choline; however, watercress is higher in vitamin K, vitamin A, and vitamin C.
Watercress covers your daily vitamin K needs 208% more than haddock.
Watercress has less cholesterol.
The glycemic index of watercress is higher.

Food varieties used in this article are Fish, haddock, cooked, dry heat and Watercress, raw.

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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.

Haddock

Watercress

Contains more MagnesiumMagnesium	+23.8%
Contains more ZincZinc	+263.6%
Contains more PhosphorusPhosphorus	+363.3%
Contains more SeleniumSelenium	+3422.2%

Contains more CalciumCalcium	+757.1%
Contains more CopperCopper	+196.2%
Contains less SodiumSodium	-84.3%
Contains more ManganeseManganese	+1776.9%

~equal in Potassium ~330mg

~equal in Iron ~0.2mg

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.

Haddock

Watercress

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+1959.5%
Contains more Vitamin B5Vitamin B5	+59.4%
Contains more Vitamin B6Vitamin B6	+153.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+44.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+661.9%
Contains more Vitamin EVitamin E	+81.8%
Contains more Vitamin B1Vitamin B1	+291.3%
Contains more Vitamin B2Vitamin B2	+73.9%
Contains more Vitamin KVitamin K	+249900%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.1µg	250µg	208%
Vitamin B12	2.13µg	0µg	89%
Selenium	31.7µg	0.9µg	56%
Vitamin C	0mg	43mg	48%
Protein	19.99g	2.3g	35%
Phosphorus	278mg	60mg	31%
Vitamin B3	4.119mg	0.2mg	24%
Cholesterol	66mg	0mg	22%
Vitamin A	21µg	160µg	15%
Vitamin B6	0.327mg	0.129mg	15%
Choline	79.6mg	9mg	13%
Calcium	14mg	120mg	11%
Sodium	261mg	41mg	10%
Manganese	0.013mg	0.244mg	10%
Copper	0.026mg	0.077mg	6%
Vitamin B1	0.023mg	0.09mg	6%
Calories	90kcal	11kcal	4%
Vitamin B2	0.069mg	0.12mg	4%
Vitamin B5	0.494mg	0.31mg	4%
Vitamin D	23 IU	0 IU	3%
Zinc	0.4mg	0.11mg	3%
Vitamin E	0.55mg	1mg	3%
Vitamin D	0.6µg	0µg	3%
Fiber	0g	0.5g	2%
Fats	0.55g	0.1g	1%
Magnesium	26mg	21mg	1%
Potassium	351mg	330mg	1%
Folate	13µg	9µg	1%
Polyunsaturated fat	0.204g	0.035g	1%
Net carbs	0g	0.79g	N/A
Carbs	0g	1.29g	0%
Iron	0.21mg	0.2mg	0%
Sugar	0g	0.2g	N/A
Trans fat	0.005g	0g	N/A
Saturated fat	0.111g	0.027g	0%
Monounsaturated fat	0.074g	0.008g	0%
Tryptophan	0.26mg	0.03mg	0%
Threonine	1.015mg	0.133mg	0%
Isoleucine	1.067mg	0.093mg	0%
Leucine	1.882mg	0.166mg	0%
Lysine	2.126mg	0.134mg	0%
Methionine	0.686mg	0.02mg	0%
Phenylalanine	0.904mg	0.114mg	0%
Valine	1.193mg	0.137mg	0%
Histidine	0.682mg	0.04mg	0%
Omega-3 - EPA	0.051g	0g	N/A
Omega-3 - DHA	0.109g	0g	N/A
Omega-3 - DPA	0.006g	0g	N/A
Omega-6 - Eicosadienoic acid	0.001g		N/A