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  6. Watercress vs. Caviar

Watercress vs. Caviar — In-Depth Nutrition Comparison

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Summary of differences between watercress and caviar

  • Watercress has more vitamin K and vitamin C, while caviar has more vitamin B12, iron, selenium, choline, magnesium, and vitamin B5.
  • Caviar covers your daily need for vitamin B12, 833% more than watercress.
  • The amount of sodium in watercress is lower.
  • Caviar has a lower glycemic index. The glycemic index of caviar is 0, while the glycemic index of watercress is 32.

These are the specific foods used in this comparison Watercress, raw and Fish, caviar, black, and red, granular.

Infographic

Watercress vs Caviar 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Caviar
Caviar
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +82.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +388%
Contains more MagnesiumMagnesium +1328.6%
Contains more CalciumCalcium +129.2%
Contains more IronIron +5840%
Contains more CopperCopper +42.9%
Contains more ZincZinc +763.6%
Contains more PhosphorusPhosphorus +493.3%
Contains more SeleniumSelenium +7177.8%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Caviar
Caviar
10
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin KVitamin K +41566.7%
Contains more Vitamin AVitamin A +69.4%
Contains more Vitamin EVitamin E +89%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +111.1%
Contains more Vitamin B2Vitamin B2 +416.7%
Contains more Vitamin B5Vitamin B5 +1029%
Contains more Vitamin B6Vitamin B6 +148.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +455.6%
Contains more CholineCholine +5354.4%

All nutrients comparison - raw data values

Nutrient Watercress Caviar DV% diff.
Vitamin B12 0µg 20µg 833%
Vitamin K 250µg 0.6µg 208%
Cholesterol 0mg 588mg 196%
Iron 0.2mg 11.88mg 146%
Selenium 0.9µg 65.5µg 117%
Choline 9mg 490.9mg 88%
Magnesium 21mg 300mg 66%
Vitamin B5 0.31mg 3.5mg 64%
Sodium 41mg 1500mg 63%
Polyunsaturated fat 0.035g 7.405g 49%
Vitamin C 43mg 0mg 48%
Protein 2.3g 24.6g 45%
Phosphorus 60mg 356mg 42%
Vitamin B2 0.12mg 0.62mg 38%
Fats 0.1g 17.9g 27%
Saturated fat 0.027g 4.06g 18%
Calcium 120mg 275mg 16%
Vitamin D 0IU 117IU 15%
Vitamin B6 0.129mg 0.32mg 15%
Vitamin D 0µg 2.9µg 15%
Calories 11kcal 264kcal 13%
Vitamin A 160µg 271µg 12%
Monounsaturated fat 0.008g 4.631g 12%
Folate 9µg 50µg 10%
Vitamin B1 0.09mg 0.19mg 8%
Manganese 0.244mg 0.05mg 8%
Zinc 0.11mg 0.95mg 8%
Vitamin E 1mg 1.89mg 6%
Copper 0.077mg 0.11mg 4%
Potassium 330mg 181mg 4%
Fiber 0.5g 0g 2%
Vitamin B3 0.2mg 0.12mg 1%
Carbs 1.29g 4g 1%
Net carbs 0.79g 4g N/A
Sugar 0.2g 0g N/A
Tryptophan 0.03mg 0.323mg 0%
Threonine 0.133mg 1.263mg 0%
Isoleucine 0.093mg 1.035mg 0%
Leucine 0.166mg 2.133mg 0%
Lysine 0.134mg 1.834mg 0%
Methionine 0.02mg 0.646mg 0%
Phenylalanine 0.114mg 1.071mg 0%
Valine 0.137mg 1.263mg 0%
Histidine 0.04mg 0.649mg 0%
Omega-3 - EPA 0g 2.741g N/A
Omega-3 - DHA 0g 3.8g N/A
Omega-3 - DPA 0g 0.229g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Caviar
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more WaterWater +100.2%
Contains more ProteinProtein +969.6%
Contains more FatsFats +17800%
Contains more CarbsCarbs +210.1%
Contains more OtherOther +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +57787.5%
Contains more Poly. FatPolyunsaturated fat +21057.1%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.