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  6. Watercress vs. Mackerel

Watercress vs. Mackerel — In-Depth Nutrition Comparison

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Differences between Watercress and Mackerel

  • Watercress is higher in Vitamin K, and Vitamin C, however, Mackerel is richer in Vitamin B12, Vitamin D, Selenium, Phosphorus, and Vitamin B6.
  • Mackerel's daily need coverage for Vitamin B12 is 500% higher.
  • Watercress has less Sodium.

The food types used in this comparison are Watercress, raw and Fish, mackerel, salted.

Infographic

Watercress vs Mackerel 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.
Watercress
Watercress
3
:
7
Mackerel
Mackerel
Contains more Calcium +81.8%
Contains less Sodium -99.1%
Contains more Iron +600%
Contains more Magnesium +185.7%
Contains more Phosphorus +323.3%
Contains more Potassium +57.6%
Contains more Zinc +900%
Contains more Copper +29.9%
Contains more Selenium +8055.6%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +81.8%
Contains less Sodium -99.1%
Contains more Iron +600%
Contains more Magnesium +185.7%
Contains more Phosphorus +323.3%
Contains more Potassium +57.6%
Contains more Zinc +900%
Contains more Copper +29.9%
Contains more Selenium +8055.6%

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.
Watercress
Watercress
5
:
7
Mackerel
Mackerel
Contains more Vitamin A +1932.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin K +3105.1%
Contains more Vitamin E +138%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +1550%
Contains more Vitamin B6 +217.8%
Contains more Folate +66.7%
Contains more Vitamin B12 +∞%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +1932.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin K +3105.1%
Contains more Vitamin E +138%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +1550%
Contains more Vitamin B6 +217.8%
Contains more Folate +66.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +121.2%
Contains more Protein +704.3%
Contains more Fats +25000%
Contains more Other +1016.7%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Water +121.2%
Contains more Protein +704.3%
Contains more Fats +25000%
Contains more Other +1016.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +103900%
Contains more Polyunsaturated fat +17642.9%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +103900%
Contains more Polyunsaturated fat +17642.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Mackerel Opinion
Net carbs 0.79g 0g Watercress
Protein 2.3g 18.5g Mackerel
Fats 0.1g 25.1g Mackerel
Carbs 1.29g 0g Watercress
Calories 11kcal 305kcal Mackerel
Sugar 0.2g 0g Mackerel
Fiber 0.5g 0g Watercress
Calcium 120mg 66mg Watercress
Iron 0.2mg 1.4mg Mackerel
Magnesium 21mg 60mg Mackerel
Phosphorus 60mg 254mg Mackerel
Potassium 330mg 520mg Mackerel
Sodium 41mg 4450mg Watercress
Zinc 0.11mg 1.1mg Mackerel
Copper 0.077mg 0.1mg Mackerel
Manganese 0.244mg Watercress
Selenium 0.9µg 73.4µg Mackerel
Vitamin A 3191IU 157IU Watercress
Vitamin A RAE 160µg 47µg Watercress
Vitamin E 1mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.02mg Watercress
Vitamin B2 0.12mg 0.19mg Mackerel
Vitamin B3 0.2mg 3.3mg Mackerel
Vitamin B5 0.31mg Watercress
Vitamin B6 0.129mg 0.41mg Mackerel
Folate 9µg 15µg Mackerel
Vitamin B12 0µg 12µg Mackerel
Vitamin K 250µg 7.8µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Cholesterol 0mg 95mg Watercress
Saturated Fat 0.027g 7.148g Watercress
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 0.008g 8.32g Mackerel
Polyunsaturated fat 0.035g 6.21g Mackerel

Which food is preferable for your diet?

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

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
91%
Watercress
212%
Mackerel
Minerals Daily Need Coverage Score
18%
Watercress
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 4409mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 7.121g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.