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Swordfish vs. Watercress — In-Depth Nutrition Comparison

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Important differences between swordfish and watercress

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Watercress contains less cholesterol.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Watercress, raw.

Infographic

Swordfish vs Watercress infographic
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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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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 +66.7%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +125%
Contains more ZincZinc +609.1%
Contains more PhosphorusPhosphorus +406.7%
Contains more SeleniumSelenium +7511.1%
Contains more CalciumCalcium +1900%
Contains more CopperCopper +67.4%
Contains less SodiumSodium -57.7%
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.
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 EVitamin E +141%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +4527%
Contains more Vitamin B5Vitamin B5 +34.5%
Contains more Vitamin B6Vitamin B6 +376.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +761.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +272.1%
Contains more Vitamin B2Vitamin B2 +90.5%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +350%
~equal in Vitamin B1 ~0.09mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 +919.6%
Contains more FatsFats +7830%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.3%
Contains more OtherOther +233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 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 +44200%
Contains more Poly. FatPolyunsaturated fat +3808.6%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Watercress DV% diff.
Vitamin K 0.1µg 250µg 208%
Selenium 68.5µg 0.9µg 123%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.2mg 57%
Vitamin C 0mg 43mg 48%
Protein 23.45g 2.3g 42%
Vitamin B6 0.615mg 0.129mg 37%
Phosphorus 304mg 60mg 35%
Cholesterol 78mg 0mg 26%
Vitamin A 43µg 160µg 13%
Choline 77.5mg 9mg 12%
Fats 7.93g 0.1g 12%
Calcium 6mg 120mg 11%
Manganese 0.013mg 0.244mg 10%
Saturated fat 1.911g 0.027g 9%
Monounsaturated fat 3.544g 0.008g 9%
Polyunsaturated fat 1.368g 0.035g 9%
Vitamin E 2.41mg 1mg 9%
Calories 172kcal 11kcal 8%
Zinc 0.78mg 0.11mg 6%
Potassium 499mg 330mg 5%
Vitamin B2 0.063mg 0.12mg 4%
Iron 0.45mg 0.2mg 3%
Copper 0.046mg 0.077mg 3%
Magnesium 35mg 21mg 3%
Sodium 97mg 41mg 2%
Vitamin B5 0.417mg 0.31mg 2%
Fiber 0g 0.5g 2%
Folate 2µg 9µg 2%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0g 0.2g N/A
Vitamin B1 0.089mg 0.09mg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.03mg 0%
Threonine 1.035mg 0.133mg 0%
Isoleucine 1.088mg 0.093mg 0%
Leucine 1.919mg 0.166mg 0%
Lysine 2.168mg 0.134mg 0%
Methionine 0.699mg 0.02mg 0%
Phenylalanine 0.922mg 0.114mg 0%
Valine 1.216mg 0.137mg 0%
Histidine 0.695mg 0.04mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

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

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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
72%
Swordfish
74%
Watercress
Minerals Daily Need Coverage Score
64%
Swordfish
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 1.884g)
Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.