foodstruct logo
Find food by nutritional value | Diet analysis

Marrow-stem Kale vs Watercress - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.028g)
Which food contains less Sugars?
Watercress
Watercress contains less Sugars (difference - 0.26g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 24mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Watercress
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Marrow-stem Kale Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
186
Marrow-stem Kale
119
Watercress
Mineral Summary Score
17
Marrow-stem Kale
15
Watercress

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +135%
Contains more Calcium +93.3%
Contains more Magnesium +28.6%
Contains more Zinc +90.9%
Contains less Sodium -58.5%
Contains more Potassium +54.9%
Contains more Copper +67.4%
Contains more Phosphorus +140%
Contains more Iron +135%
Contains more Calcium +93.3%
Contains more Magnesium +28.6%
Contains more Zinc +90.9%
Contains less Sodium -58.5%
Contains more Potassium +54.9%
Contains more Copper +67.4%
Contains more Phosphorus +140%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +57.3%
Contains more Vitamin E +126%
Contains more Vitamin B3 +271%
Contains more Vitamin B6 +27.9%
Contains more Vitamin K +74.8%
Contains more Vitamin C +21.8%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +16.1%
Equal in Vitamin B2 - 0.12
Contains more Vitamin A +57.3%
Contains more Vitamin E +126%
Contains more Vitamin B3 +271%
Contains more Vitamin B6 +27.9%
Contains more Vitamin K +74.8%
Contains more Vitamin C +21.8%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +16.1%
Equal in Vitamin B2 - 0.12

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
18%
Marrow-stem Kale
14%
Watercress
Carbohydrates
5%
Marrow-stem Kale
1%
Watercress
Fats
3%
Marrow-stem Kale
0%
Watercress

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Marrow-stem Kale Watercress Opinion
Calories 32 11 Marrow-stem Kale
Protein 3.02 2.3 Marrow-stem Kale
Fats 0.61 0.1 Marrow-stem Kale
Vitamin C 35.3 43 Watercress
Carbs 5.42 1.29 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 0.2 Marrow-stem Kale
Calcium 232 120 Marrow-stem Kale
Potassium 213 330 Watercress
Magnesium 27 21 Marrow-stem Kale
Sugars 0.46 0.2 Marrow-stem Kale
Fiber 4 0.5 Marrow-stem Kale
Copper 0.046 0.077 Watercress
Zinc 0.21 0.11 Marrow-stem Kale
Starch
Phosphorus 25 60 Watercress
Sodium 17 41 Marrow-stem Kale
Vitamin A 5019 3191 Marrow-stem Kale
Vitamin E 2.26 1 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.09 Watercress
Vitamin B2 0.13 0.12 Marrow-stem Kale
Vitamin B3 0.742 0.2 Marrow-stem Kale
Vitamin B5 0.267 0.31 Watercress
Vitamin B6 0.165 0.129 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 437.1 250 Marrow-stem Kale
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.055 0.027 Watercress
Monounsaturated Fat 0.03 0.008 Marrow-stem Kale
Polyunsaturated fat 0.201 0.035 Marrow-stem Kale
Tryptophan 0.031 0.03 Marrow-stem Kale
Threonine 0.086 0.133 Watercress
Isoleucine 0.1 0.093 Marrow-stem Kale
Leucine 0.151 0.166 Watercress
Lysine 0.117 0.134 Watercress
Methionine 0.033 0.02 Marrow-stem Kale
Phenylalanine 0.087 0.114 Watercress
Valine 0.12 0.137 Watercress
Histidine 0.047 0.04 Marrow-stem Kale
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.