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  6. Watercress vs. Sardines

Watercress vs. Sardines — In-Depth Nutrition Comparison

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How are watercress and sardines different?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, sardines are richer in vitamin B12, selenium, phosphorus, iron, vitamin D, and vitamin B3.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index (0) than watercress (32).

Watercress, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Watercress vs Sardines infographic
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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.
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +125.9%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +218.3%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +1360%
Contains more CopperCopper +141.6%
Contains more ZincZinc +1090.9%
Contains more PhosphorusPhosphorus +716.7%
Contains more SeleniumSelenium +5755.6%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin KVitamin K +9515.4%
Contains more Vitamin EVitamin E +104%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +2522.5%
Contains more Vitamin B5Vitamin B5 +107.1%
Contains more Vitamin B6Vitamin B6 +29.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.1%
Contains more CholineCholine +733.3%

All nutrients comparison - raw data values

Nutrient Watercress Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Vitamin K 250µg 2.6µg 206%
Selenium 0.9µg 52.7µg 94%
Phosphorus 60mg 490mg 61%
Vitamin C 43mg 0mg 48%
Cholesterol 0mg 142mg 47%
Protein 2.3g 24.62g 45%
Polyunsaturated fat 0.035g 5.148g 34%
Iron 0.2mg 2.92mg 34%
Vitamin B3 0.2mg 5.245mg 32%
Calcium 120mg 382mg 26%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Fats 0.1g 11.45g 17%
Vitamin A 160µg 32µg 14%
Copper 0.077mg 0.186mg 12%
Choline 9mg 75mg 12%
Sodium 41mg 307mg 12%
Zinc 0.11mg 1.31mg 11%
Calories 11kcal 208kcal 10%
Monounsaturated fat 0.008g 3.869g 10%
Vitamin B2 0.12mg 0.227mg 8%
Vitamin E 1mg 2.04mg 7%
Saturated fat 0.027g 1.528g 7%
Vitamin B5 0.31mg 0.642mg 7%
Manganese 0.244mg 0.108mg 6%
Magnesium 21mg 39mg 4%
Vitamin B6 0.129mg 0.167mg 3%
Fiber 0.5g 0g 2%
Potassium 330mg 397mg 2%
Vitamin B1 0.09mg 0.08mg 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Sugar 0.2g 0g N/A
Folate 9µg 10µg 0%
Tryptophan 0.03mg 0.276mg 0%
Threonine 0.133mg 1.079mg 0%
Isoleucine 0.093mg 1.134mg 0%
Leucine 0.166mg 2.001mg 0%
Lysine 0.134mg 2.26mg 0%
Methionine 0.02mg 0.729mg 0%
Phenylalanine 0.114mg 0.961mg 0%
Valine 0.137mg 1.268mg 0%
Histidine 0.04mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.6%
Contains more ProteinProtein +970.4%
Contains more FatsFats +11350%
Contains more OtherOther +260%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +48262.5%
Contains more Poly. FatPolyunsaturated fat +14608.6%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.