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  6. Watercress vs. Tuna Bluefin

Watercress vs. Tuna Bluefin — In-Depth Nutrition Comparison

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How are watercress and tuna Bluefin different?

  • Watercress is higher in vitamin C; however, tuna Bluefin is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B5, vitamin B1, and vitamin B2.
  • Daily need coverage for vitamin B12 for tuna Bluefin is 453% higher.
  • Tuna Bluefin has a lower glycemic index (0) than watercress (32).

Watercress, raw and Fish, tuna, fresh, bluefin, cooked, dry heat are the varieties used in this article.

Infographic

Watercress vs Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +1100%
Contains less SodiumSodium -18%
Contains more ManganeseManganese +1120%
Contains more MagnesiumMagnesium +204.8%
Contains more IronIron +555%
Contains more CopperCopper +42.9%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +443.3%
Contains more SeleniumSelenium +5100%
~equal in Potassium ~323mg

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +373.1%
Contains more Vitamin B1Vitamin B1 +208.9%
Contains more Vitamin B2Vitamin B2 +155%
Contains more Vitamin B3Vitamin B3 +5170%
Contains more Vitamin B5Vitamin B5 +341.9%
Contains more Vitamin B6Vitamin B6 +307%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watercress Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Vitamin K 250µg 208%
Selenium 0.9µg 46.8µg 83%
Vitamin A 160µg 757µg 66%
Vitamin B3 0.2mg 10.54mg 65%
Protein 2.3g 29.91g 55%
Vitamin C 43mg 0mg 48%
Phosphorus 60mg 326mg 38%
Vitamin B6 0.129mg 0.525mg 30%
Vitamin B5 0.31mg 1.37mg 21%
Cholesterol 0mg 49mg 16%
Vitamin B1 0.09mg 0.278mg 16%
Iron 0.2mg 1.31mg 14%
Vitamin B2 0.12mg 0.306mg 14%
Polyunsaturated fat 0.035g 1.844g 12%
Calcium 120mg 10mg 11%
Fats 0.1g 6.28g 10%
Magnesium 21mg 64mg 10%
Manganese 0.244mg 0.02mg 10%
Calories 11kcal 184kcal 9%
Saturated fat 0.027g 1.612g 7%
Vitamin E 1mg 7%
Zinc 0.11mg 0.77mg 6%
Monounsaturated fat 0.008g 2.053g 5%
Copper 0.077mg 0.11mg 4%
Folate 9µg 2µg 2%
Fiber 0.5g 0g 2%
Choline 9mg 2%
Net carbs 0.79g 0g N/A
Carbs 1.29g 0g 0%
Potassium 330mg 323mg 0%
Sugar 0.2g N/A
Sodium 41mg 50mg 0%
Tryptophan 0.03mg 0.335mg 0%
Threonine 0.133mg 1.311mg 0%
Isoleucine 0.093mg 1.378mg 0%
Leucine 0.166mg 2.431mg 0%
Lysine 0.134mg 2.747mg 0%
Methionine 0.02mg 0.885mg 0%
Phenylalanine 0.114mg 1.168mg 0%
Valine 0.137mg 1.541mg 0%
Histidine 0.04mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g 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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +61%
Contains more ProteinProtein +1200.4%
Contains more FatsFats +6180%
Contains more OtherOther +293.3%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +25562.5%
Contains more Poly. FatPolyunsaturated fat +5168.6%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.