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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
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
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
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% |
