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  6. Mussels vs. Watercress

Mussels vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between mussels and watercress?

  • Mussels is richer in vitamin B12, manganese, selenium, iron, phosphorus, zinc, and vitamin B2, yet watercress is richer in vitamin A and vitamin C.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Watercress has a lower glycemic index than mussels.

We used Mollusks, mussel, blue, cooked, moist heat and Watercress, raw types in this comparison.

Infographic

Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 +76.2%
Contains more IronIron +3260%
Contains more CopperCopper +93.5%
Contains more ZincZinc +2327.3%
Contains more PhosphorusPhosphorus +375%
Contains more ManganeseManganese +2686.9%
Contains more SeleniumSelenium +9855.6%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +23.1%
Contains less SodiumSodium -88.9%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
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 B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +1400%
Contains more Vitamin B5Vitamin B5 +206.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +744.4%
Contains more Vitamin CVitamin C +216.2%
Contains more Vitamin AVitamin A +75.8%
Contains more Vitamin B6Vitamin B6 +29%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mussels Watercress DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.244mg 285%
Vitamin K 250µg 208%
Selenium 89.6µg 0.9µg 161%
Iron 6.72mg 0.2mg 82%
Protein 23.8g 2.3g 43%
Vitamin C 13.6mg 43mg 33%
Phosphorus 285mg 60mg 32%
Zinc 2.67mg 0.11mg 23%
Vitamin B2 0.42mg 0.12mg 23%
Cholesterol 56mg 0mg 19%
Vitamin B3 3mg 0.2mg 18%
Vitamin B1 0.3mg 0.09mg 18%
Folate 76µg 9µg 17%
Sodium 369mg 41mg 14%
Vitamin B5 0.95mg 0.31mg 13%
Calcium 33mg 120mg 9%
Polyunsaturated fat 1.212g 0.035g 8%
Calories 172kcal 11kcal 8%
Copper 0.149mg 0.077mg 8%
Vitamin A 91µg 160µg 8%
Vitamin E 1mg 7%
Fats 4.48g 0.1g 7%
Magnesium 37mg 21mg 4%
Saturated fat 0.85g 0.027g 4%
Monounsaturated fat 1.014g 0.008g 3%
Potassium 268mg 330mg 2%
Vitamin B6 0.1mg 0.129mg 2%
Carbs 7.39g 1.29g 2%
Choline 9mg 2%
Fiber 0g 0.5g 2%
Net carbs 7.39g 0.79g N/A
Sugar 0.2g N/A
Tryptophan 0.267mg 0.03mg 0%
Threonine 1.025mg 0.133mg 0%
Isoleucine 1.036mg 0.093mg 0%
Leucine 1.676mg 0.166mg 0%
Lysine 1.779mg 0.134mg 0%
Methionine 0.537mg 0.02mg 0%
Phenylalanine 0.853mg 0.114mg 0%
Valine 1.04mg 0.137mg 0%
Histidine 0.457mg 0.04mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - DPA 0.044g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +934.8%
Contains more FatsFats +4380%
Contains more CarbsCarbs +472.9%
Contains more OtherOther +165%
Contains more WaterWater +55.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 +12575%
Contains more Poly. FatPolyunsaturated fat +3362.9%
Contains less Sat. FatSaturated fat -96.8%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.