Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Sardine

Watercress vs. Sardine — In-Depth Nutrition Comparison

Compare

How are watercress and sardine different?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, sardine is richer in vitamin B12, selenium, phosphorus, iron, vitamin D, and vitamin B3.
  • Daily need coverage for vitamin B12 for sardine is 373% higher.
  • Sardine has 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 Sardine 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 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%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Sardine
Lower in Cholesterol ok
Lower in Sodium 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 ok

All nutrients comparison - raw data values

Nutrient Watercress Sardine 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

Which food is preferable for your diet?

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

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Sardine
Sardine vs Tuna Bluefin
Tuna Bluefin
Sardine
Sardine vs Swordfish
Swordfish
Sardine
Sardine vs Shark raw
Shark raw

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
74%
Watercress
119%
Sardine
Minerals Daily Need Coverage Score
18%
Watercress
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 266mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 1.501g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $7)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

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. Sardine - 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.