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  6. Watercress vs. Roe

Watercress vs. Roe — In-Depth Nutrition Comparison

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How are watercress and roe different?

  • Watercress is richer in vitamin A and vitamin C, while roe is higher in vitamin B12, selenium, phosphorus, vitamin B2, folate, vitamin B5, and vitamin B1.
  • Roe covers your daily need for vitamin B12, 481% more than watercress.
  • Watercress contains 11 times more vitamin A than roe. Watercress contains 3191IU of vitamin A, while roe contains 303IU.

Watercress, raw and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Watercress vs Roe 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%
Roe
Roe
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more CalciumCalcium +328.6%
Contains more PotassiumPotassium +16.6%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +1776.9%
Contains more MagnesiumMagnesium +23.8%
Contains more IronIron +285%
Contains more CopperCopper +66.2%
Contains more ZincZinc +1063.6%
Contains more PhosphorusPhosphorus +758.3%
Contains more SeleniumSelenium +5644.4%

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%
Roe
Roe
7
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin CVitamin C +162.2%
Contains more Vitamin AVitamin A +75.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +207.8%
Contains more Vitamin B2Vitamin B2 +690.8%
Contains more Vitamin B3Vitamin B3 +996%
Contains more Vitamin B5Vitamin B5 +272.3%
Contains more Vitamin B6Vitamin B6 +43.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +922.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watercress Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Vitamin K 250µg 208%
Cholesterol 0mg 479mg 160%
Selenium 0.9µg 51.7µg 92%
Phosphorus 60mg 515mg 65%
Vitamin B2 0.12mg 0.949mg 64%
Protein 2.3g 28.62g 53%
Vitamin C 43mg 16.4mg 30%
Polyunsaturated fat 0.035g 3.404g 22%
Folate 9µg 92µg 21%
Vitamin B5 0.31mg 1.154mg 17%
Vitamin B1 0.09mg 0.277mg 16%
Fats 0.1g 8.23g 13%
Vitamin B3 0.2mg 2.192mg 12%
Zinc 0.11mg 1.28mg 11%
Manganese 0.244mg 0.013mg 10%
Calories 11kcal 204kcal 10%
Calcium 120mg 28mg 9%
Vitamin A 160µg 91µg 8%
Saturated fat 0.027g 1.866g 8%
Iron 0.2mg 0.77mg 7%
Vitamin E 1mg 7%
Copper 0.077mg 0.128mg 6%
Monounsaturated fat 0.008g 2.129g 5%
Vitamin B6 0.129mg 0.185mg 4%
Sodium 41mg 117mg 3%
Choline 9mg 2%
Fiber 0.5g 0g 2%
Potassium 330mg 283mg 1%
Magnesium 21mg 26mg 1%
Carbs 1.29g 1.92g 0%
Net carbs 0.79g 1.92g N/A
Sugar 0.2g N/A
Tryptophan 0.03mg 0.375mg 0%
Threonine 0.133mg 1.305mg 0%
Isoleucine 0.093mg 1.465mg 0%
Leucine 0.166mg 2.509mg 0%
Lysine 0.134mg 2.179mg 0%
Methionine 0.02mg 0.71mg 0%
Phenylalanine 0.114mg 1.401mg 0%
Valine 0.137mg 1.676mg 0%
Histidine 0.04mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g 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
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more WaterWater +62.2%
Contains more ProteinProtein +1144.3%
Contains more FatsFats +8130%
Contains more CarbsCarbs +48.8%
Contains more OtherOther +116.7%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +26512.5%
Contains more Poly. FatPolyunsaturated fat +9625.7%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.