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  6. Watercress vs. Lobster Raw

Watercress vs. Lobster Raw — In-Depth Nutrition Comparison

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How are watercress and lobster Raw different?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, while lobster Raw is higher in copper, selenium, vitamin B12, zinc, and vitamin B5.
  • Watercress covers your daily need for vitamin K, 208% more than lobster Raw.
  • Watercress is lower in sodium.
  • Watercress has a higher glycemic index (32) than lobster Raw (0).

Watercress, raw and Crustaceans, lobster, northern, raw types were used in this article.

Infographic

Watercress vs Lobster 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +65%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +335.7%
Contains more MagnesiumMagnesium +81%
Contains more IronIron +30%
Contains more CopperCopper +1651.9%
Contains more ZincZinc +3109.1%
Contains more PhosphorusPhosphorus +168.3%
Contains more SeleniumSelenium +6966.7%

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +14.9%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +757.1%
Contains more Vitamin B6Vitamin B6 +24%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +695.5%
Contains more Vitamin B5Vitamin B5 +367.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.1%
Contains more CholineCholine +681.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Lobster Raw DV% diff.
Vitamin K 250µg 0µg 208%
Copper 0.077mg 1.349mg 141%
Selenium 0.9µg 63.6µg 114%
Vitamin B12 0µg 1.25µg 52%
Vitamin C 43mg 0mg 48%
Cholesterol 0mg 127mg 42%
Zinc 0.11mg 3.53mg 31%
Protein 2.3g 16.52g 28%
Vitamin B5 0.31mg 1.449mg 23%
Vitamin A 160µg 1µg 18%
Sodium 41mg 423mg 17%
Phosphorus 60mg 161mg 14%
Choline 9mg 70.3mg 11%
Vitamin B3 0.2mg 1.591mg 9%
Vitamin B2 0.12mg 0.014mg 8%
Manganese 0.244mg 0.056mg 8%
Vitamin B1 0.09mg 0.02mg 6%
Calcium 120mg 84mg 4%
Magnesium 21mg 38mg 4%
Potassium 330mg 200mg 4%
Calories 11kcal 77kcal 3%
Polyunsaturated fat 0.035g 0.296g 2%
Fiber 0.5g 0g 2%
Vitamin B6 0.129mg 0.104mg 2%
Fats 0.1g 0.75g 1%
Monounsaturated fat 0.008g 0.22g 1%
Saturated fat 0.027g 0.181g 1%
Vitamin E 1mg 0.87mg 1%
Iron 0.2mg 0.26mg 1%
Net carbs 0.79g 0g N/A
Carbs 1.29g 0g 0%
Vitamin D 0IU 1IU 0%
Sugar 0.2g 0g N/A
Folate 9µg 10µg 0%
Trans fat 0g 0.011g N/A
Tryptophan 0.03mg 0.215mg 0%
Threonine 0.133mg 0.654mg 0%
Isoleucine 0.093mg 0.723mg 0%
Leucine 0.166mg 1.197mg 0%
Lysine 0.134mg 1.24mg 0%
Methionine 0.02mg 0.413mg 0%
Phenylalanine 0.114mg 0.68mg 0%
Valine 0.137mg 0.741mg 0%
Histidine 0.04mg 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g 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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.5%
Contains more ProteinProtein +618.3%
Contains more FatsFats +650%
Contains more OtherOther +48.3%

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +2650%
Contains more Poly. FatPolyunsaturated fat +745.7%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.