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  6. Roe vs. Watercress

Roe vs. Watercress — In-Depth Nutrition Comparison

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How are roe and watercress different?

  • Roe is richer in vitamin B12, selenium, phosphorus, vitamin B2, folate, vitamin B5, and vitamin B1, while watercress is higher in vitamin A and vitamin C.
  • Roe covers your daily need for vitamin B12, 481% more than watercress.

Fish, roe, mixed species, cooked, dry heat and Watercress, raw types were used in this article.

Infographic

Roe 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.
Roe
Roe
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 +285%
Contains more CopperCopper +66.2%
Contains more ZincZinc +1063.6%
Contains more PhosphorusPhosphorus +758.3%
Contains more SeleniumSelenium +5644.4%
Contains more CalciumCalcium +328.6%
Contains more PotassiumPotassium +16.6%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +1776.9%

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.
Roe
Roe
7
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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 +207.8%
Contains more Vitamin B2Vitamin B2 +690.8%
Contains more Vitamin B3Vitamin B3 +996%
Contains more Vitamin B5Vitamin B5 +272.3%
Contains more Vitamin B6Vitamin B6 +43.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +922.2%
Contains more Vitamin CVitamin C +162.2%
Contains more Vitamin AVitamin A +75.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Roe Watercress DV% diff.
Vitamin B12 11.54µg 0µg 481%
Vitamin K 250µg 208%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 0.9µg 92%
Phosphorus 515mg 60mg 65%
Vitamin B2 0.949mg 0.12mg 64%
Protein 28.62g 2.3g 53%
Vitamin C 16.4mg 43mg 30%
Polyunsaturated fat 3.404g 0.035g 22%
Folate 92µg 9µg 21%
Vitamin B5 1.154mg 0.31mg 17%
Vitamin B1 0.277mg 0.09mg 16%
Fats 8.23g 0.1g 13%
Vitamin B3 2.192mg 0.2mg 12%
Zinc 1.28mg 0.11mg 11%
Manganese 0.013mg 0.244mg 10%
Calories 204kcal 11kcal 10%
Calcium 28mg 120mg 9%
Vitamin A 91µg 160µg 8%
Saturated fat 1.866g 0.027g 8%
Iron 0.77mg 0.2mg 7%
Vitamin E 1mg 7%
Copper 0.128mg 0.077mg 6%
Monounsaturated fat 2.129g 0.008g 5%
Vitamin B6 0.185mg 0.129mg 4%
Sodium 117mg 41mg 3%
Choline 9mg 2%
Fiber 0g 0.5g 2%
Potassium 283mg 330mg 1%
Magnesium 26mg 21mg 1%
Carbs 1.92g 1.29g 0%
Net carbs 1.92g 0.79g N/A
Sugar 0.2g N/A
Tryptophan 0.375mg 0.03mg 0%
Threonine 1.305mg 0.133mg 0%
Isoleucine 1.465mg 0.093mg 0%
Leucine 2.509mg 0.166mg 0%
Lysine 2.179mg 0.134mg 0%
Methionine 0.71mg 0.02mg 0%
Phenylalanine 1.401mg 0.114mg 0%
Valine 1.676mg 0.137mg 0%
Histidine 0.778mg 0.04mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +1144.3%
Contains more FatsFats +8130%
Contains more CarbsCarbs +48.8%
Contains more OtherOther +116.7%
Contains more WaterWater +62.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 +26512.5%
Contains more Poly. FatPolyunsaturated fat +9625.7%
Contains less Sat. FatSaturated fat -98.6%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.