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  6. Watercress vs. Surimi

Watercress vs. Surimi — In-Depth Nutrition Comparison

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Significant differences between watercress and surimi

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, manganese, and vitamin B6; however, surimi is richer in vitamin B12, selenium, and phosphorus.
  • Watercress covers your daily vitamin K needs 208% more than surimi.
  • Surimi has a higher glycemic index. The glycemic index of surimi is 50, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Fish, surimi.

Infographic

Watercress vs Surimi 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%
Surimi
Surimi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +194.6%
Contains more CopperCopper +140.6%
Contains less SodiumSodium -71.3%
Contains more ManganeseManganese +2118.2%
Contains more MagnesiumMagnesium +104.8%
Contains more IronIron +30%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +370%
Contains more SeleniumSelenium +3022.2%

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%
Surimi
Surimi
1
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +58.7%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +471.4%
Contains more Vitamin B5Vitamin B5 +342.9%
Contains more Vitamin B6Vitamin B6 +330%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.22mg

All nutrients comparison - raw data values

Nutrient Watercress Surimi DV% diff.
Vitamin K 250µg 0.1µg 208%
Vitamin B12 0µg 1.6µg 67%
Selenium 0.9µg 28.1µg 49%
Vitamin C 43mg 0mg 48%
Phosphorus 60mg 282mg 32%
Protein 2.3g 15.18g 26%
Vitamin A 160µg 20µg 16%
Calcium 120mg 9mg 11%
Manganese 0.244mg 0.011mg 10%
Cholesterol 0mg 30mg 10%
Vitamin B6 0.129mg 0.03mg 8%
Vitamin B2 0.12mg 0.021mg 8%
Potassium 330mg 112mg 6%
Vitamin B1 0.09mg 0.02mg 6%
Vitamin B5 0.31mg 0.07mg 5%
Magnesium 21mg 43mg 5%
Copper 0.077mg 0.032mg 5%
Calories 11kcal 99kcal 4%
Sodium 41mg 143mg 4%
Polyunsaturated fat 0.035g 0.443g 3%
Vitamin E 1mg 0.63mg 2%
Zinc 0.11mg 0.33mg 2%
Fiber 0.5g 0g 2%
Carbs 1.29g 6.85g 2%
Folate 9µg 2µg 2%
Choline 9mg 2%
Iron 0.2mg 0.26mg 1%
Fats 0.1g 0.9g 1%
Saturated fat 0.027g 0.191g 1%
Net carbs 0.79g 6.85g N/A
Sugar 0.2g 0g N/A
Vitamin B3 0.2mg 0.22mg 0%
Monounsaturated fat 0.008g 0.149g 0%
Tryptophan 0.03mg 0.092mg 0%
Threonine 0.133mg 0.734mg 0%
Isoleucine 0.093mg 0.709mg 0%
Leucine 0.166mg 1.202mg 0%
Lysine 0.134mg 1.387mg 0%
Methionine 0.02mg 0.515mg 0%
Phenylalanine 0.114mg 0.595mg 0%
Valine 0.137mg 0.77mg 0%
Histidine 0.04mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g 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
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more WaterWater +24.6%
Contains more OtherOther +64.4%
Contains more ProteinProtein +560%
Contains more FatsFats +800%
Contains more CarbsCarbs +431%

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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Mono. FatMonounsaturated fat +1762.5%
Contains more Poly. FatPolyunsaturated fat +1165.7%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.