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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 A, and vitamin C; however, halibut raw is richer in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Watercress has less saturated fat.
  • Halibut raw has a lower glycemic index (0) than watercress (32).

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.
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +23.1%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -48.8%
Contains more ManganeseManganese +1933.3%
Contains more MagnesiumMagnesium +23.8%
Contains more IronIron +230%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +173.3%
Contains more SeleniumSelenium +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.
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1042.9%
Contains more Vitamin EVitamin E +37%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +24%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +650%
Contains more Vitamin B6Vitamin B6 +225.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +586.7%

All nutrients comparison - raw data values

Nutrient Watercress Halibut raw DV% diff.
Vitamin K 250µg 0.1µg 208%
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Selenium 0.9µg 36.5µg 65%
Vitamin C 43mg 0mg 48%
Vitamin B12 0µg 1µg 42%
Protein 2.3g 14.37g 24%
Vitamin B6 0.129mg 0.42mg 22%
Fats 0.1g 13.84g 21%
Monounsaturated fat 0.008g 8.378g 21%
Vitamin A 160µg 14µg 16%
Phosphorus 60mg 164mg 15%
Cholesterol 0mg 46mg 15%
Calcium 120mg 3mg 12%
Saturated fat 0.027g 2.419g 11%
Choline 9mg 61.8mg 10%
Manganese 0.244mg 0.012mg 10%
Calories 11kcal 186kcal 9%
Polyunsaturated fat 0.035g 1.367g 9%
Vitamin B3 0.2mg 1.5mg 8%
Iron 0.2mg 0.66mg 6%
Copper 0.077mg 0.03mg 5%
Vitamin B2 0.12mg 0.08mg 3%
Vitamin B1 0.09mg 0.06mg 3%
Zinc 0.11mg 0.4mg 3%
Vitamin E 1mg 0.73mg 2%
Sodium 41mg 80mg 2%
Fiber 0.5g 0g 2%
Folate 9µg 1µg 2%
Potassium 330mg 268mg 2%
Vitamin B5 0.31mg 0.25mg 1%
Magnesium 21mg 26mg 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Sugar 0.2g 0g N/A
Tryptophan 0.03mg 0.161mg 0%
Threonine 0.133mg 0.63mg 0%
Isoleucine 0.093mg 0.662mg 0%
Leucine 0.166mg 1.168mg 0%
Lysine 0.134mg 1.32mg 0%
Methionine 0.02mg 0.425mg 0%
Phenylalanine 0.114mg 0.561mg 0%
Valine 0.137mg 0.74mg 0%
Histidine 0.04mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.3%
Contains more ProteinProtein +524.8%
Contains more FatsFats +13740%
Contains more OtherOther +26.7%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +104625%
Contains more Poly. FatPolyunsaturated fat +3805.7%

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.