Oyster vs. Watercress
Nutrition comparison of Oyster and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and watercress:
- Both watercress and oyster are high in calcium.
- For omega-3 fatty acids, oyster has more dha and epa than watercress.
- Oyster has more niacin, folate and Vitamin B12.
- Oyster is an excellent source of iron.
- Watercress has 4.3 times less calories than oyster.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 4.3 times less calories than oyster - watercress has 11 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is much lighter in protein, heavier in carbs and much heavier in fat compared to watercress per calorie. Oyster has a macronutrient ratio of 36:39:25 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Watercress | |
|---|---|---|
| Protein | 36% | 67% |
| Carbohydrates | 39% | 33% |
| Fat | 25% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress and oyster contain similar amounts of carbs - watercress has 1.3g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
dietary fiber
Watercress has more dietary fiber than oyster - watercress has 0.5g of dietary fiber per 100 grams and oyster does not contain significant amounts.
sugar
Watercress and oyster contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and oyster does not contain significant amounts.
Protein
protein
Oyster has 127% more protein than watercress - watercress has 2.3g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Both watercress and oyster are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Watercress has less cholesterol than oyster - oyster has 25mg of cholesterol per 100 grams and watercress does not contain significant amounts.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 815% more Vitamin C than oyster - watercress has 43mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 19 times more Vitamin A than oyster - watercress has 160ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin E
Watercress has more Vitamin E than oyster - watercress has 1mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Watercress is an excellent source of Vitamin K and it has more Vitamin K than oyster - watercress has 250ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Oyster has more niacin, folate and Vitamin B12. Both oyster and watercress contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Oyster | Watercress | |
|---|---|---|
| Thiamin | 0.105 MG | 0.09 MG |
| Riboflavin | 0.065 MG | 0.12 MG |
| Niacin | 1.267 MG | 0.2 MG |
| Pantothenic acid | 0.157 MG | 0.31 MG |
| Vitamin B6 | 0.06 MG | 0.129 MG |
| Folate | 18 UG | 9 UG |
| Vitamin B12 | 16.2 UG | ~ |
Minerals
calcium
Both watercress and oyster are high in calcium. Watercress has 173% more calcium than oyster - watercress has 120mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Oyster is an excellent source of iron and it has 27 times more iron than watercress - watercress has 0.2mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Watercress is an excellent source of potassium and it has 166% more potassium than oyster - watercress has 330mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oyster has more DHA and EPA than watercress per 100 grams. Both oyster and watercress contain significant amounts of alpha linoleic acid (ALA).
| Oyster | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.023 G |
| DHA | 0.203 G | ~ |
| EPA | 0.188 G | ~ |
| Total | 0.435 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, both oyster and watercress contain small amounts of linoleic acid.
| Oyster | Watercress | |
|---|---|---|
| linoleic acid | 0.028 G | 0.012 G |
| other omega 6 | 0.033 G | ~ |
| Total | 0.061 G | 0.012 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oyster (Mollusks, oyster, eastern, farmed, raw) and Watercress (Watercress, raw) .
Oyster g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watercress or oyster contain more calories in 100 grams?Watercress has 4.3 times less calories than oyster - watercress has 11 calories in 100g and oyster has 59 calories.
Is watercress or oyster better for protein?
Oyster has 130% more protein than watercress - watercress has 2.3g of protein per 100 grams and oyster has 5.2g of protein.
Does watercress or oyster have more carbohydrates?
By weight, watercress and oyster contain similar amounts of carbs - watercress has 1.3g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does watercress or oyster contain more calcium?
Both watercress and oyster are high in calcium. Watercress has 170% more calcium than oyster - watercress has 120mg of calcium in 100 grams and oyster has 44mg of calcium.
Does watercress or oyster contain more iron?
Oyster is an abundant source of iron and it has 27 times more iron than watercress - watercress has 0.2mg of iron in 100 grams and oyster has 5.8mg of iron.
Does watercress or oyster contain more potassium?
Watercress is a rich source of potassium and it has 170% more potassium than oyster - watercress has 330mg of potassium in 100 grams and oyster has 124mg of potassium.