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  6. Watercress vs. Fish soup

Watercress vs. Fish soup — In-Depth Nutrition Comparison

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A recap on differences between watercress and fish soup

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B6, vitamin E, and potassium; however, fish soup is higher in vitamin B12 and vitamin B3.
  • Watercress covers your daily vitamin K needs 208% more than fish soup.
  • Fish soup contains 532 times less vitamin A than watercress. Watercress contains 3191IU of vitamin A, while fish soup contains 6IU.

Food varieties used in this article are Watercress, raw and Soup, stock, fish, home-prepared.

Infographic

Watercress vs Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +129.2%
Contains more IronIron +1900%
Contains more CopperCopper +32.8%
Contains more ZincZinc +83.3%
Contains less SodiumSodium -73.7%
Contains more ManganeseManganese +369.2%
Contains more SeleniumSelenium +11.1%
~equal in Phosphorus ~56mg

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
Contains more Vitamin CVitamin C +42900%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B6Vitamin B6 +248.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +28.6%
Contains more Vitamin B3Vitamin B3 +493%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.329mg

All nutrients comparison - raw data values

Nutrient Watercress Fish soup DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin C 43mg 0.1mg 48%
Vitamin B12 0µg 0.69µg 29%
Vitamin A 160µg 2µg 18%
Calcium 120mg 3mg 12%
Manganese 0.244mg 0.052mg 8%
Vitamin B6 0.129mg 0.037mg 7%
Vitamin E 1mg 0.17mg 6%
Vitamin B3 0.2mg 1.186mg 6%
Vitamin B1 0.09mg 0.033mg 5%
Potassium 330mg 144mg 5%
Sodium 41mg 156mg 5%
Vitamin B2 0.12mg 0.076mg 3%
Magnesium 21mg 7mg 3%
Copper 0.077mg 0.058mg 2%
Fiber 0.5g 0g 2%
Iron 0.2mg 0.01mg 2%
Folate 9µg 2µg 2%
Phosphorus 60mg 56mg 1%
Saturated fat 0.027g 0.203g 1%
Monounsaturated fat 0.008g 0.236g 1%
Polyunsaturated fat 0.035g 0.138g 1%
Fats 0.1g 0.81g 1%
Calories 11kcal 16kcal 0%
Protein 2.3g 2.26g 0%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.2g 0g N/A
Zinc 0.11mg 0.06mg 0%
Selenium 0.9µg 1µg 0%
Vitamin B5 0.31mg 0.329mg 0%
Choline 9mg 7mg 0%
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 0.035g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.017g 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
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +263.6%
Contains more FatsFats +710%
~equal in Protein ~2.26g
~equal in Water ~96.6g

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
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +2850%
Contains more Poly. FatPolyunsaturated fat +294.3%

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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. Fish soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.