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  6. Shark raw vs. Watercress

Shark raw vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between shark raw and watercress?

  • Shark raw is richer in selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, and choline, yet watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress contains less cholesterol.
  • Shark raw has a lower glycemic index than watercress.

We used Fish, shark, mixed species, raw and Watercress, raw types in this comparison.

Infographic

Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 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 +133.3%
Contains more IronIron +320%
Contains more ZincZinc +290.9%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +3955.6%
Contains more CalciumCalcium +252.9%
Contains more PotassiumPotassium +106.3%
Contains more CopperCopper +133.3%
Contains less SodiumSodium -48.1%
Contains more ManganeseManganese +1526.7%

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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 +1369%
Contains more Vitamin B5Vitamin B5 +124.2%
Contains more Vitamin B6Vitamin B6 +210.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +622.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +128.6%
Contains more Vitamin B1Vitamin B1 +114.3%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +200%
~equal in Vitamin E ~1mg

All nutrients comparison - raw data values

Nutrient Shark raw Watercress DV% diff.
Vitamin K 0.1µg 250µg 208%
Selenium 36.5µg 0.9µg 65%
Vitamin B12 1.49µg 0µg 62%
Vitamin C 0mg 43mg 48%
Protein 20.98g 2.3g 37%
Vitamin B6 0.4mg 0.129mg 21%
Phosphorus 210mg 60mg 21%
Vitamin B3 2.938mg 0.2mg 17%
Cholesterol 51mg 0mg 17%
Manganese 0.015mg 0.244mg 10%
Vitamin A 70µg 160µg 10%
Choline 65mg 9mg 10%
Calcium 34mg 120mg 9%
Vitamin B5 0.695mg 0.31mg 8%
Iron 0.84mg 0.2mg 8%
Polyunsaturated fat 1.195g 0.035g 8%
Magnesium 49mg 21mg 7%
Fats 4.51g 0.1g 7%
Calories 130kcal 11kcal 6%
Copper 0.033mg 0.077mg 5%
Potassium 160mg 330mg 5%
Monounsaturated fat 1.808g 0.008g 5%
Saturated fat 0.925g 0.027g 4%
Vitamin B1 0.042mg 0.09mg 4%
Vitamin B2 0.062mg 0.12mg 4%
Vitamin D 0.6µg 0µg 3%
Zinc 0.43mg 0.11mg 3%
Vitamin D 24IU 0IU 3%
Sodium 79mg 41mg 2%
Fiber 0g 0.5g 2%
Folate 3µg 9µg 2%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0g 0.2g N/A
Vitamin E 1mg 1mg 0%
Tryptophan 0.235mg 0.03mg 0%
Threonine 0.92mg 0.133mg 0%
Isoleucine 0.967mg 0.093mg 0%
Leucine 1.705mg 0.166mg 0%
Lysine 1.926mg 0.134mg 0%
Methionine 0.621mg 0.02mg 0%
Phenylalanine 0.819mg 0.114mg 0%
Valine 1.081mg 0.137mg 0%
Histidine 0.618mg 0.04mg 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - DPA 0.109g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +812.2%
Contains more FatsFats +4410%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.3%
Contains more OtherOther +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 +22500%
Contains more Poly. FatPolyunsaturated fat +3314.3%
Contains less Sat. FatSaturated fat -97.1%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.