Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Watercress vs. Shark raw — In-Depth Nutrition Comparison

Compare

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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Shark raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Shark raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Watercress
38%
Shark raw
Minerals Daily Need Coverage Score
18%
Watercress
41%
Shark raw

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.898g)
Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 32)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.