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  6. Watercress vs. Halibut raw

Watercress vs. Halibut raw — In-Depth Nutrition Comparison

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How are Watercress and Halibut raw different?

  • Watercress is higher in Vitamin K, Vitamin C, and Vitamin A RAE, however, Halibut raw is richer in Vitamin D, Selenium, Vitamin B12, Vitamin B6, and Phosphorus.
  • Daily need coverage for Vitamin K from Watercress is 208% higher.
  • Watercress has less Saturated Fat.

Watercress, raw and Fish, halibut, Greenland, raw are the varieties used in this article.

Infographic

Watercress vs Halibut raw 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
5
:
5
Halibut raw
Halibut raw
Contains more Calcium +3900%
Contains more Potassium +23.1%
Contains less Sodium -48.8%
Contains more Copper +156.7%
Contains more Manganese +1933.3%
Contains more Iron +230%
Contains more Magnesium +23.8%
Contains more Phosphorus +173.3%
Contains more Zinc +263.6%
Contains more Selenium +3955.6%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Halibut raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Contains more Calcium +3900%
Contains more Potassium +23.1%
Contains less Sodium -48.8%
Contains more Copper +156.7%
Contains more Manganese +1933.3%
Contains more Iron +230%
Contains more Magnesium +23.8%
Contains more Phosphorus +173.3%
Contains more Zinc +263.6%
Contains more Selenium +3955.6%

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
8
:
4
Halibut raw
Halibut raw
Contains more Vitamin A +6689.4%
Contains more Vitamin E +37%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +24%
Contains more Folate +800%
Contains more Vitamin K +249900%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +650%
Contains more Vitamin B6 +225.6%
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%
Halibut raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Contains more Vitamin A +6689.4%
Contains more Vitamin E +37%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +24%
Contains more Folate +800%
Contains more Vitamin K +249900%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +650%
Contains more Vitamin B6 +225.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
2
:
3
Halibut raw
Halibut raw
Contains more Carbs +∞%
Contains more Water +35.3%
Contains more Protein +524.8%
Contains more Fats +13740%
Contains more Other +26.7%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Halibut raw
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more Carbs +∞%
Contains more Water +35.3%
Contains more Protein +524.8%
Contains more Fats +13740%
Contains more Other +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Halibut raw
Halibut raw
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +104625%
Contains more Polyunsaturated fat +3805.7%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Halibut raw
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +104625%
Contains more Polyunsaturated fat +3805.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Halibut raw Opinion
Net carbs 0.79g 0g Watercress
Protein 2.3g 14.37g Halibut raw
Fats 0.1g 13.84g Halibut raw
Carbs 1.29g 0g Watercress
Calories 11kcal 186kcal Halibut raw
Sugar 0.2g 0g Halibut raw
Fiber 0.5g 0g Watercress
Calcium 120mg 3mg Watercress
Iron 0.2mg 0.66mg Halibut raw
Magnesium 21mg 26mg Halibut raw
Phosphorus 60mg 164mg Halibut raw
Potassium 330mg 268mg Watercress
Sodium 41mg 80mg Watercress
Zinc 0.11mg 0.4mg Halibut raw
Copper 0.077mg 0.03mg Watercress
Manganese 0.244mg 0.012mg Watercress
Selenium 0.9µg 36.5µg Halibut raw
Vitamin A 3191IU 47IU Watercress
Vitamin A RAE 160µg 14µg Watercress
Vitamin E 1mg 0.73mg Watercress
Vitamin D 0IU 1097IU Halibut raw
Vitamin D 0µg 27.4µg Halibut raw
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.06mg Watercress
Vitamin B2 0.12mg 0.08mg Watercress
Vitamin B3 0.2mg 1.5mg Halibut raw
Vitamin B5 0.31mg 0.25mg Watercress
Vitamin B6 0.129mg 0.42mg Halibut raw
Folate 9µg 1µg Watercress
Vitamin B12 0µg 1µg Halibut raw
Vitamin K 250µg 0.1µg Watercress
Tryptophan 0.03mg 0.161mg Halibut raw
Threonine 0.133mg 0.63mg Halibut raw
Isoleucine 0.093mg 0.662mg Halibut raw
Leucine 0.166mg 1.168mg Halibut raw
Lysine 0.134mg 1.32mg Halibut raw
Methionine 0.02mg 0.425mg Halibut raw
Phenylalanine 0.114mg 0.561mg Halibut raw
Valine 0.137mg 0.74mg Halibut raw
Histidine 0.04mg 0.423mg Halibut raw
Cholesterol 0mg 46mg Watercress
Saturated Fat 0.027g 2.419g Watercress
Omega-3 - DHA 0g 0.393g Halibut raw
Omega-3 - EPA 0g 0.526g Halibut raw
Omega-3 - DPA 0g 0.089g Halibut raw
Monounsaturated Fat 0.008g 8.378g Halibut raw
Polyunsaturated fat 0.035g 1.367g Halibut raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Halibut raw
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
95%
Halibut raw
Minerals Daily Need Coverage Score
18%
Watercress
37%
Halibut raw

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 2.392g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $5)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.