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  6. Watercress vs. Shark raw

Watercress vs. Shark raw — In-Depth Nutrition Comparison

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What are the main differences between watercress and shark raw?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, yet shark raw is richer in selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, and choline.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Shark raw has a lower glycemic index than watercress.

We used Watercress, raw and Fish, shark, mixed species, raw types in this comparison.

Infographic

Watercress vs Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more CalciumCalcium +252.9%
Contains more PotassiumPotassium +106.3%
Contains more CopperCopper +133.3%
Contains less SodiumSodium -48.1%
Contains more ManganeseManganese +1526.7%
Contains more MagnesiumMagnesium +133.3%
Contains more IronIron +320%
Contains more ZincZinc +290.9%
Contains more PhosphorusPhosphorus +250%
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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +128.6%
Contains more Vitamin B1Vitamin B1 +114.3%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1369%
Contains more Vitamin B5Vitamin B5 +124.2%
Contains more Vitamin B6Vitamin B6 +210.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +622.2%
~equal in Vitamin E ~1mg

All nutrients comparison - raw data values

Nutrient Watercress Shark raw DV% diff.
Vitamin K 250µg 0.1µg 208%
Selenium 0.9µg 36.5µg 65%
Vitamin B12 0µg 1.49µg 62%
Vitamin C 43mg 0mg 48%
Protein 2.3g 20.98g 37%
Vitamin B6 0.129mg 0.4mg 21%
Phosphorus 60mg 210mg 21%
Vitamin B3 0.2mg 2.938mg 17%
Cholesterol 0mg 51mg 17%
Manganese 0.244mg 0.015mg 10%
Vitamin A 160µg 70µg 10%
Choline 9mg 65mg 10%
Calcium 120mg 34mg 9%
Vitamin B5 0.31mg 0.695mg 8%
Iron 0.2mg 0.84mg 8%
Polyunsaturated fat 0.035g 1.195g 8%
Magnesium 21mg 49mg 7%
Fats 0.1g 4.51g 7%
Calories 11kcal 130kcal 6%
Copper 0.077mg 0.033mg 5%
Potassium 330mg 160mg 5%
Monounsaturated fat 0.008g 1.808g 5%
Saturated fat 0.027g 0.925g 4%
Vitamin B1 0.09mg 0.042mg 4%
Vitamin B2 0.12mg 0.062mg 4%
Vitamin D 0µg 0.6µg 3%
Zinc 0.11mg 0.43mg 3%
Vitamin D 0IU 24IU 3%
Sodium 41mg 79mg 2%
Fiber 0.5g 0g 2%
Folate 9µg 3µg 2%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Sugar 0.2g 0g N/A
Vitamin E 1mg 1mg 0%
Tryptophan 0.03mg 0.235mg 0%
Threonine 0.133mg 0.92mg 0%
Isoleucine 0.093mg 0.967mg 0%
Leucine 0.166mg 1.705mg 0%
Lysine 0.134mg 1.926mg 0%
Methionine 0.02mg 0.621mg 0%
Phenylalanine 0.114mg 0.819mg 0%
Valine 0.137mg 1.081mg 0%
Histidine 0.04mg 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g 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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.3%
Contains more OtherOther +29%
Contains more ProteinProtein +812.2%
Contains more FatsFats +4410%

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +22500%
Contains more Poly. FatPolyunsaturated fat +3314.3%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.