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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, vitamin A, and vitamin C; however, mackerel is richer in vitamin B12, vitamin D, selenium, and phosphorus.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Watercress has less sodium.
  • Mackerel has a lower glycemic index (0) than watercress (32).

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +81.8%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +185.7%
Contains more PotassiumPotassium +57.6%
Contains more IronIron +600%
Contains more CopperCopper +29.9%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +323.3%
Contains more SeleniumSelenium +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.
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%
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +240.4%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +3105.1%
Contains more Vitamin EVitamin E +138%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B3Vitamin B3 +1550%
Contains more Vitamin B6Vitamin B6 +217.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +1028.9%

All nutrients comparison - raw data values

Nutrient Watercress Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Vitamin K 250µg 7.8µg 202%
Sodium 41mg 4450mg 192%
Selenium 0.9µg 73.4µg 132%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Vitamin C 43mg 0mg 48%
Polyunsaturated fat 0.035g 6.21g 41%
Fats 0.1g 25.1g 38%
Protein 2.3g 18.5g 32%
Saturated fat 0.027g 7.148g 32%
Cholesterol 0mg 95mg 32%
Phosphorus 60mg 254mg 28%
Vitamin B6 0.129mg 0.41mg 22%
Monounsaturated fat 0.008g 8.32g 21%
Vitamin B3 0.2mg 3.3mg 19%
Choline 9mg 101.6mg 17%
Calories 11kcal 305kcal 15%
Iron 0.2mg 1.4mg 15%
Vitamin A 160µg 47µg 13%
Manganese 0.244mg 11%
Vitamin E 1mg 2.38mg 9%
Zinc 0.11mg 1.1mg 9%
Magnesium 21mg 60mg 9%
Vitamin B5 0.31mg 6%
Vitamin B1 0.09mg 0.02mg 6%
Potassium 330mg 520mg 6%
Vitamin B2 0.12mg 0.19mg 5%
Calcium 120mg 66mg 5%
Copper 0.077mg 0.1mg 3%
Fiber 0.5g 0g 2%
Folate 9µg 15µg 2%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Sugar 0.2g 0g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +121.2%
Contains more ProteinProtein +704.3%
Contains more FatsFats +25000%
Contains more OtherOther +1016.7%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +103900%
Contains more Poly. FatPolyunsaturated fat +17642.9%

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.