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  6. Watercress vs. Tuna salad

Watercress vs. Tuna salad — In-Depth Nutrition Comparison

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How are watercress and tuna salad different?

  • Watercress is higher in vitamin A, vitamin C, calcium, and manganese; however, tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, and iron.
  • Daily need coverage for selenium for tuna salad is 73% higher.
  • Watercress contains 33 times more vitamin A than tuna salad. While watercress contains 3191IU of vitamin A, tuna salad contains only 97IU.
  • Watercress has less sodium.

Watercress, raw and Fish, tuna salad are the varieties used in this article.

Infographic

Watercress vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more CalciumCalcium +605.9%
Contains more PotassiumPotassium +85.4%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +510%
Contains more IronIron +400%
Contains more CopperCopper +88.3%
Contains more ZincZinc +409.1%
Contains more PhosphorusPhosphorus +196.7%
Contains more SeleniumSelenium +4477.8%
~equal in Magnesium ~19mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +1854.5%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +3250%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watercress Tuna salad DV% diff.
Vitamin K 250µg 208%
Selenium 0.9µg 41.2µg 73%
Vitamin B12 0µg 1.2µg 50%
Vitamin C 43mg 2.2mg 45%
Vitamin B3 0.2mg 6.7mg 41%
Polyunsaturated fat 0.035g 4.122g 27%
Protein 2.3g 16.04g 27%
Phosphorus 60mg 178mg 17%
Sodium 41mg 402mg 16%
Vitamin A 160µg 24µg 15%
Fats 0.1g 9.26g 14%
Iron 0.2mg 1mg 10%
Calcium 120mg 17mg 10%
Manganese 0.244mg 0.04mg 9%
Calories 11kcal 187kcal 9%
Copper 0.077mg 0.145mg 8%
Saturated fat 0.027g 1.544g 7%
Monounsaturated fat 0.008g 2.887g 7%
Vitamin E 1mg 7%
Vitamin B1 0.09mg 0.031mg 5%
Vitamin B6 0.129mg 0.081mg 4%
Vitamin B2 0.12mg 0.07mg 4%
Zinc 0.11mg 0.56mg 4%
Potassium 330mg 178mg 4%
Cholesterol 0mg 13mg 4%
Carbs 1.29g 9.41g 3%
Fiber 0.5g 0g 2%
Choline 9mg 2%
Vitamin B5 0.31mg 0.26mg 1%
Net carbs 0.79g 9.41g N/A
Magnesium 21mg 19mg 0%
Sugar 0.2g N/A
Folate 9µg 8µg 0%
Tryptophan 0.03mg 0.18mg 0%
Threonine 0.133mg 0.701mg 0%
Isoleucine 0.093mg 0.739mg 0%
Leucine 0.166mg 1.293mg 0%
Lysine 0.134mg 1.457mg 0%
Methionine 0.02mg 0.47mg 0%
Phenylalanine 0.114mg 0.626mg 0%
Valine 0.137mg 0.824mg 0%
Histidine 0.04mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +50.6%
Contains more ProteinProtein +597.4%
Contains more FatsFats +9160%
Contains more CarbsCarbs +629.5%
Contains more OtherOther +77.5%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +35987.5%
Contains more Poly. FatPolyunsaturated fat +11677.1%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.