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  6. Halibut raw vs. Watercress

Halibut raw vs. Watercress — In-Depth Nutrition Comparison

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How are halibut raw and watercress different?

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Watercress has less cholesterol.
  • Halibut raw has a lower glycemic index (0) than watercress (32).

Fish, halibut, Greenland, raw and Watercress, raw are the varieties used in this article.

Infographic

Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 +23.8%
Contains more IronIron +230%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +173.3%
Contains more SeleniumSelenium +3955.6%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +23.1%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -48.8%
Contains more ManganeseManganese +1933.3%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +650%
Contains more Vitamin B6Vitamin B6 +225.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +586.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1042.9%
Contains more Vitamin EVitamin E +37%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +24%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +800%

All nutrients comparison - raw data values

Nutrient Halibut raw Watercress DV% diff.
Vitamin K 0.1µg 250µg 208%
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Selenium 36.5µg 0.9µg 65%
Vitamin C 0mg 43mg 48%
Vitamin B12 1µg 0µg 42%
Protein 14.37g 2.3g 24%
Vitamin B6 0.42mg 0.129mg 22%
Fats 13.84g 0.1g 21%
Monounsaturated fat 8.378g 0.008g 21%
Vitamin A 14µg 160µg 16%
Phosphorus 164mg 60mg 15%
Cholesterol 46mg 0mg 15%
Calcium 3mg 120mg 12%
Saturated fat 2.419g 0.027g 11%
Choline 61.8mg 9mg 10%
Manganese 0.012mg 0.244mg 10%
Calories 186kcal 11kcal 9%
Polyunsaturated fat 1.367g 0.035g 9%
Vitamin B3 1.5mg 0.2mg 8%
Iron 0.66mg 0.2mg 6%
Copper 0.03mg 0.077mg 5%
Vitamin B2 0.08mg 0.12mg 3%
Vitamin B1 0.06mg 0.09mg 3%
Zinc 0.4mg 0.11mg 3%
Vitamin E 0.73mg 1mg 2%
Sodium 80mg 41mg 2%
Fiber 0g 0.5g 2%
Folate 1µg 9µg 2%
Potassium 268mg 330mg 2%
Vitamin B5 0.25mg 0.31mg 1%
Magnesium 26mg 21mg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0g 0.2g N/A
Tryptophan 0.161mg 0.03mg 0%
Threonine 0.63mg 0.133mg 0%
Isoleucine 0.662mg 0.093mg 0%
Leucine 1.168mg 0.166mg 0%
Lysine 1.32mg 0.134mg 0%
Methionine 0.425mg 0.02mg 0%
Phenylalanine 0.561mg 0.114mg 0%
Valine 0.74mg 0.137mg 0%
Histidine 0.423mg 0.04mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +524.8%
Contains more FatsFats +13740%
Contains more OtherOther +26.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 +104625%
Contains more Poly. FatPolyunsaturated fat +3805.7%
Contains less Sat. FatSaturated fat -98.9%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.