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  6. Surimi vs. Watercress

Surimi vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between surimi and watercress

  • Surimi has more vitamin B12, selenium, and phosphorus; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, manganese, and vitamin B6.
  • Watercress covers your daily vitamin K needs 208% more than surimi.
  • Watercress contains less cholesterol.
  • Surimi has a higher glycemic index. The glycemic index of surimi is 50, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Fish, surimi and Watercress, raw.

Infographic

Surimi 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.
Surimi
Surimi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +104.8%
Contains more IronIron +30%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +370%
Contains more SeleniumSelenium +3022.2%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +194.6%
Contains more CopperCopper +140.6%
Contains less SodiumSodium -71.3%
Contains more ManganeseManganese +2118.2%

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.
Surimi
Surimi
1
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +58.7%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +471.4%
Contains more Vitamin B5Vitamin B5 +342.9%
Contains more Vitamin B6Vitamin B6 +330%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.2mg

All nutrients comparison - raw data values

Nutrient Surimi Watercress DV% diff.
Vitamin K 0.1µg 250µg 208%
Vitamin B12 1.6µg 0µg 67%
Selenium 28.1µg 0.9µg 49%
Vitamin C 0mg 43mg 48%
Phosphorus 282mg 60mg 32%
Protein 15.18g 2.3g 26%
Vitamin A 20µg 160µg 16%
Calcium 9mg 120mg 11%
Manganese 0.011mg 0.244mg 10%
Cholesterol 30mg 0mg 10%
Vitamin B6 0.03mg 0.129mg 8%
Vitamin B2 0.021mg 0.12mg 8%
Potassium 112mg 330mg 6%
Vitamin B1 0.02mg 0.09mg 6%
Vitamin B5 0.07mg 0.31mg 5%
Magnesium 43mg 21mg 5%
Copper 0.032mg 0.077mg 5%
Calories 99kcal 11kcal 4%
Sodium 143mg 41mg 4%
Polyunsaturated fat 0.443g 0.035g 3%
Vitamin E 0.63mg 1mg 2%
Zinc 0.33mg 0.11mg 2%
Fiber 0g 0.5g 2%
Carbs 6.85g 1.29g 2%
Folate 2µg 9µg 2%
Choline 9mg 2%
Iron 0.26mg 0.2mg 1%
Fats 0.9g 0.1g 1%
Saturated fat 0.191g 0.027g 1%
Net carbs 6.85g 0.79g N/A
Sugar 0g 0.2g N/A
Vitamin B3 0.22mg 0.2mg 0%
Monounsaturated fat 0.149g 0.008g 0%
Tryptophan 0.092mg 0.03mg 0%
Threonine 0.734mg 0.133mg 0%
Isoleucine 0.709mg 0.093mg 0%
Leucine 1.202mg 0.166mg 0%
Lysine 1.387mg 0.134mg 0%
Methionine 0.515mg 0.02mg 0%
Phenylalanine 0.595mg 0.114mg 0%
Valine 0.77mg 0.137mg 0%
Histidine 0.35mg 0.04mg 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +560%
Contains more FatsFats +800%
Contains more CarbsCarbs +431%
Contains more WaterWater +24.6%
Contains more OtherOther +64.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 +1762.5%
Contains more Poly. FatPolyunsaturated fat +1165.7%
Contains less Sat. FatSaturated fat -85.9%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.