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Shrimp vs. Watercress — In-Depth Nutrition Comparison

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Important differences between shrimp and watercress

  • Shrimp has more copper, phosphorus, and zinc; however, watercress is richer in manganese.
  • Shrimp's daily need coverage for cholesterol is 63% more.
  • Shrimp contains 15 times more zinc than watercress. Shrimp contains 1.64mg of zinc, while watercress contains 0.11mg.
  • Watercress contains less cholesterol.
  • Shrimp has a higher glycemic index. The glycemic index of shrimp is 50, while the glycemic index of watercress is 32.

The food varieties used in the comparison are Crustaceans, shrimp, cooked (not previously frozen) and Watercress, raw.

Infographic

Shrimp 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.
Shrimp
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 21% 23% 19% 126% 45% 102% 14% 4.3% 0%
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 +85.7%
Contains more IronIron +155%
Contains more CopperCopper +392.2%
Contains more ZincZinc +1390.9%
Contains more PhosphorusPhosphorus +295%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +27.4%
Contains less SodiumSodium -63.1%
Contains more ManganeseManganese +639.4%

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.
Shrimp
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shrimp
3
24% 74%
Protein: 23.98 g
Fats: 0.28 g
Carbs: 0.2 g
Water: 74.33 g
Other: 1.21 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 +942.6%
Contains more FatsFats +180%
Contains more CarbsCarbs +545%
Contains more WaterWater +28%
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shrimp
2
31% 26% 43%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.048 g
Polyunsaturated fat: Poly. Fat 0.079 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 +500%
Contains more Poly. FatPolyunsaturated fat +125.7%
Contains less Sat. FatSaturated fat -51.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shrimp Watercress
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Shrimp Watercress DV% diff.
Vitamin K 250µg 208%
Cholesterol 189mg 0mg 63%
Vitamin C 43mg 48%
Protein 23.98g 2.3g 43%
Copper 0.379mg 0.077mg 34%
Phosphorus 237mg 60mg 25%
Vitamin A 160µg 18%
Zinc 1.64mg 0.11mg 14%
Vitamin B6 0.129mg 10%
Vitamin B2 0.12mg 9%
Manganese 0.033mg 0.244mg 9%
Vitamin B1 0.09mg 8%
Vitamin E 1mg 7%
Vitamin B5 0.31mg 6%
Calcium 70mg 120mg 5%
Calories 99kcal 11kcal 4%
Magnesium 39mg 21mg 4%
Iron 0.51mg 0.2mg 4%
Sodium 111mg 41mg 3%
Fiber 0.5g 2%
Selenium 0.9µg 2%
Potassium 259mg 330mg 2%
Folate 9µg 2%
Choline 9mg 2%
Vitamin B3 0.2mg 1%
Fats 0.28g 0.1g 0%
Carbs 0.2g 1.29g 0%
Net carbs 0.2g 0.79g N/A
Sugar 0.2g N/A
Trans fat 0.002g 0g N/A
Saturated fat 0.056g 0.027g 0%
Monounsaturated fat 0.048g 0.008g 0%
Polyunsaturated fat 0.079g 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.015g 0g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.018g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shrimp Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Shrimp
74%
Watercress
Minerals Daily Need Coverage Score
38%
Shrimp
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 189mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 70mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 18)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $7)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Shrimp
Shrimp is lower in Sugar (difference - 0.2g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/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.