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Mustard Greens vs Watercress - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Watercress
Watercress contains less Sugars (difference - 1.12g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.017g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 21mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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.
Mustard Greens Watercress
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mustard Greens 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
134
Mustard Greens
119
Watercress
Mineral Summary Score
21
Mustard Greens
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 +720%
Contains more Potassium +16.4%
Contains more Magnesium +52.4%
Contains more Copper +114.3%
Contains more Zinc +127.3%
Contains less Sodium -51.2%
Equal in Calcium - 120
Equal in Phosphorus - 60
Contains more Iron +720%
Contains more Potassium +16.4%
Contains more Magnesium +52.4%
Contains more Copper +114.3%
Contains more Zinc +127.3%
Contains less Sodium -51.2%
Equal in Calcium - 120
Equal in Phosphorus - 60

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 C +62.8%
Contains more Vitamin E +101%
Contains more Vitamin B3 +300%
Contains more Vitamin B6 +39.5%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +47.6%
Equal in Vitamin A - 3191
Equal in Vitamin B2 - 0.12
Equal in Vitamin K - 250
Contains more Vitamin C +62.8%
Contains more Vitamin E +101%
Contains more Vitamin B3 +300%
Contains more Vitamin B6 +39.5%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +47.6%
Equal in Vitamin A - 3191
Equal in Vitamin B2 - 0.12
Equal in Vitamin K - 250

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
17%
Mustard Greens
14%
Watercress
Carbohydrates
5%
Mustard Greens
1%
Watercress
Fats
2%
Mustard Greens
0%
Watercress

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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 Mustard Greens Watercress Opinion
Calories 27 11 Mustard Greens
Protein 2.86 2.3 Mustard Greens
Fats 0.42 0.1 Mustard Greens
Vitamin C 70 43 Mustard Greens
Carbs 4.67 1.29 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 0.2 Mustard Greens
Calcium 115 120 Watercress
Potassium 384 330 Mustard Greens
Magnesium 32 21 Mustard Greens
Sugars 1.32 0.2 Mustard Greens
Fiber 3.2 0.5 Mustard Greens
Copper 0.165 0.077 Mustard Greens
Zinc 0.25 0.11 Mustard Greens
Starch
Phosphorus 58 60 Watercress
Sodium 20 41 Mustard Greens
Vitamin A 3024 3191 Watercress
Vitamin E 2.01 1 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.09 Watercress
Vitamin B2 0.11 0.12 Watercress
Vitamin B3 0.8 0.2 Mustard Greens
Vitamin B5 0.21 0.31 Watercress
Vitamin B6 0.18 0.129 Mustard Greens
Vitamin B12 0 0
Vitamin K 257.5 250 Mustard Greens
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.01 0.027 Mustard Greens
Monounsaturated Fat 0.092 0.008 Mustard Greens
Polyunsaturated fat 0.038 0.035 Mustard Greens
Tryptophan 0.03 Watercress
Threonine 0.133 Watercress
Isoleucine 0.093 Watercress
Leucine 0.166 Watercress
Lysine 0.134 Watercress
Methionine 0.02 Watercress
Phenylalanine 0.114 Watercress
Valine 0.137 Watercress
Histidine 0.04 Watercress
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.