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Watercress vs. Fish sandwich — In-Depth Nutrition Comparison

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What are the main differences between watercress and fish sandwiches?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, yet fish sandwiches are richer in selenium, vitamin B12, iron, vitamin B3, and vitamin B1.
  • Watercress's daily need coverage for vitamin K is 197% higher.
  • Watercress has 37 times more vitamin A than fish sandwiches. Watercress has 3191IU of vitamin A, while fish sandwiches have 87IU.
  • Watercress contains less sodium.
  • Watercress has a lower glycemic index than fish sandwiches.

We used Watercress, raw and Fast foods, fish sandwich, with tartar sauce types in this comparison.

Infographic

Watercress vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more CalciumCalcium +224.3%
Contains more PotassiumPotassium +60.2%
Contains less SodiumSodium -93.2%
Contains more MagnesiumMagnesium +19%
Contains more IronIron +650%
Contains more ZincZinc +345.5%
Contains more PhosphorusPhosphorus +93.3%
Contains more SeleniumSelenium +1900%
~equal in Copper ~0.075mg
~equal in Manganese ~0.264mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +2288.9%
Contains more Vitamin AVitamin A +2566.7%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin B6Vitamin B6 +84.3%
Contains more Vitamin KVitamin K +1738.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +975%
Contains more Vitamin B5Vitamin B5 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +411.1%
Contains more CholineCholine +221.1%

All nutrients comparison - raw data values

Nutrient Watercress Fish sandwich DV% diff.
Vitamin K 250µg 13.6µg 197%
Vitamin C 43mg 1.8mg 46%
Polyunsaturated fat 0.035g 6.257g 41%
Selenium 0.9µg 18µg 31%
Vitamin B12 0µg 0.68µg 28%
Sodium 41mg 602mg 24%
Fats 0.1g 12.45g 19%
Vitamin A 160µg 6µg 17%
Protein 2.3g 10.29g 16%
Iron 0.2mg 1.5mg 16%
Calories 11kcal 257kcal 12%
Cholesterol 0mg 35mg 12%
Vitamin B3 0.2mg 2.15mg 12%
Vitamin B1 0.09mg 0.21mg 10%
Saturated fat 0.027g 1.949g 9%
Folate 9µg 46µg 9%
Calcium 120mg 37mg 8%
Phosphorus 60mg 116mg 8%
Carbs 1.29g 26.69g 8%
Monounsaturated fat 0.008g 2.595g 6%
Vitamin B6 0.129mg 0.07mg 5%
Choline 9mg 28.9mg 4%
Potassium 330mg 206mg 4%
Vitamin E 1mg 0.55mg 3%
Zinc 0.11mg 0.49mg 3%
Fructose 1.47g 2%
Vitamin B2 0.12mg 0.14mg 2%
Fiber 0.5g 1g 2%
Vitamin D 0IU 9IU 1%
Magnesium 21mg 25mg 1%
Manganese 0.244mg 0.264mg 1%
Vitamin B5 0.31mg 0.37mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 0.79g 25.69g N/A
Sugar 0.2g 3.53g N/A
Copper 0.077mg 0.075mg 0%
Trans fat 0g 0.08g N/A
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 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +96.3%
Contains more ProteinProtein +347.4%
Contains more FatsFats +12350%
Contains more CarbsCarbs +1969%
Contains more OtherOther +77.5%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +32337.5%
Contains more Poly. FatPolyunsaturated fat +17777.1%

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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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.