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  6. Watercress vs. Skipjack tuna

Watercress vs. Skipjack tuna — In-Depth Nutrition Comparison

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Differences between watercress and skipjack tuna

  • Watercress is higher in vitamin A, vitamin C, and manganese; however, skipjack tuna is richer in vitamin B3, vitamin B12, selenium, vitamin B6, phosphorus, and iron.
  • Skipjack tuna's daily need coverage for vitamin B3 is 116% higher.
  • Watercress has 53 times more vitamin A than skipjack tuna. While watercress has 3191IU of vitamin A, skipjack tuna has only 60IU.
  • Skipjack tuna has a lower glycemic index (0) than watercress (32).

The food types used in this comparison are Watercress, raw and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Watercress vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more CalciumCalcium +224.3%
Contains less SodiumSodium -12.8%
Contains more ManganeseManganese +1184.2%
Contains more MagnesiumMagnesium +109.5%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +700%
Contains more CopperCopper +42.9%
Contains more ZincZinc +854.5%
Contains more PhosphorusPhosphorus +375%
Contains more SeleniumSelenium +5100%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin AVitamin A +788.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +136.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +9278%
Contains more Vitamin B5Vitamin B5 +56.5%
Contains more Vitamin B6Vitamin B6 +660.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.122mg

All nutrients comparison - raw data values

Nutrient Watercress Skipjack tuna DV% diff.
Vitamin K 250µg 208%
Vitamin B3 0.2mg 18.756mg 116%
Vitamin B12 0µg 2.19µg 91%
Selenium 0.9µg 46.8µg 83%
Vitamin B6 0.129mg 0.981mg 66%
Protein 2.3g 28.21g 52%
Vitamin C 43mg 1mg 47%
Phosphorus 60mg 285mg 32%
Cholesterol 0mg 60mg 20%
Iron 0.2mg 1.6mg 18%
Vitamin A 160µg 18µg 16%
Manganese 0.244mg 0.019mg 10%
Zinc 0.11mg 1.05mg 9%
Calcium 120mg 37mg 8%
Vitamin E 1mg 7%
Calories 11kcal 132kcal 6%
Potassium 330mg 522mg 6%
Magnesium 21mg 44mg 5%
Copper 0.077mg 0.11mg 4%
Vitamin B1 0.09mg 0.038mg 4%
Vitamin B5 0.31mg 0.485mg 4%
Fiber 0.5g 0g 2%
Fats 0.1g 1.29g 2%
Polyunsaturated fat 0.035g 0.403g 2%
Choline 9mg 2%
Saturated fat 0.027g 0.42g 2%
Monounsaturated fat 0.008g 0.243g 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Sugar 0.2g N/A
Sodium 41mg 47mg 0%
Vitamin B2 0.12mg 0.122mg 0%
Folate 9µg 10µg 0%
Tryptophan 0.03mg 0.316mg 0%
Threonine 0.133mg 1.237mg 0%
Isoleucine 0.093mg 1.3mg 0%
Leucine 0.166mg 2.293mg 0%
Lysine 0.134mg 2.59mg 0%
Methionine 0.02mg 0.835mg 0%
Phenylalanine 0.114mg 1.101mg 0%
Valine 0.137mg 1.453mg 0%
Histidine 0.04mg 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g 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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +52.7%
Contains more ProteinProtein +1126.5%
Contains more FatsFats +1190%
Contains more OtherOther +585%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +2937.5%
Contains more Poly. FatPolyunsaturated fat +1051.4%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.