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  6. Tuna Bluefin vs. Watercress

Tuna Bluefin vs. Watercress — In-Depth Nutrition Comparison

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How are tuna Bluefin and watercress different?

  • Tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B5, vitamin B1, and vitamin B2; however, watercress is richer in vitamin C.
  • Daily need coverage for vitamin B12 for tuna Bluefin is 453% higher.
  • Tuna Bluefin has a lower glycemic index (0) than watercress (32).

Fish, tuna, fresh, bluefin, cooked, dry heat and Watercress, raw are the varieties used in this article.

Infographic

Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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 +204.8%
Contains more IronIron +555%
Contains more CopperCopper +42.9%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +443.3%
Contains more SeleniumSelenium +5100%
Contains more CalciumCalcium +1100%
Contains less SodiumSodium -18%
Contains more ManganeseManganese +1120%
~equal in Potassium ~330mg

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 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 AVitamin A +373.1%
Contains more Vitamin B1Vitamin B1 +208.9%
Contains more Vitamin B2Vitamin B2 +155%
Contains more Vitamin B3Vitamin B3 +5170%
Contains more Vitamin B5Vitamin B5 +341.9%
Contains more Vitamin B6Vitamin B6 +307%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Watercress DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin K 250µg 208%
Selenium 46.8µg 0.9µg 83%
Vitamin A 757µg 160µg 66%
Vitamin B3 10.54mg 0.2mg 65%
Protein 29.91g 2.3g 55%
Vitamin C 0mg 43mg 48%
Phosphorus 326mg 60mg 38%
Vitamin B6 0.525mg 0.129mg 30%
Vitamin B5 1.37mg 0.31mg 21%
Cholesterol 49mg 0mg 16%
Vitamin B1 0.278mg 0.09mg 16%
Iron 1.31mg 0.2mg 14%
Vitamin B2 0.306mg 0.12mg 14%
Polyunsaturated fat 1.844g 0.035g 12%
Calcium 10mg 120mg 11%
Fats 6.28g 0.1g 10%
Magnesium 64mg 21mg 10%
Manganese 0.02mg 0.244mg 10%
Calories 184kcal 11kcal 9%
Saturated fat 1.612g 0.027g 7%
Vitamin E 1mg 7%
Zinc 0.77mg 0.11mg 6%
Monounsaturated fat 2.053g 0.008g 5%
Copper 0.11mg 0.077mg 4%
Folate 2µg 9µg 2%
Fiber 0g 0.5g 2%
Choline 9mg 2%
Net carbs 0g 0.79g N/A
Carbs 0g 1.29g 0%
Potassium 323mg 330mg 0%
Sugar 0.2g N/A
Sodium 50mg 41mg 0%
Tryptophan 0.335mg 0.03mg 0%
Threonine 1.311mg 0.133mg 0%
Isoleucine 1.378mg 0.093mg 0%
Leucine 2.431mg 0.166mg 0%
Lysine 2.747mg 0.134mg 0%
Methionine 0.885mg 0.02mg 0%
Phenylalanine 1.168mg 0.114mg 0%
Valine 1.541mg 0.137mg 0%
Histidine 0.88mg 0.04mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 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 +1200.4%
Contains more FatsFats +6180%
Contains more OtherOther +293.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +61%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 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 +25562.5%
Contains more Poly. FatPolyunsaturated fat +5168.6%
Contains less Sat. FatSaturated fat -98.3%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.