Purslane vs. Watercress — In-Depth Nutrition Comparison
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How are Purslane and Watercress different?
- Purslane is richer in Iron, and Magnesium, while Watercress is higher in Vitamin C, Calcium, and Vitamin B5.
- Watercress covers your daily need of Vitamin C 24% more than Purslane.
- Purslane contains 10 times more Iron than Watercress. Purslane contains 1.99mg of Iron, while Watercress contains 0.2mg.
Purslane, raw and Watercress, raw types were used in this article.
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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.
Contains
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Iron
+895%
Contains
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Magnesium
+223.8%
Contains
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Potassium
+49.7%
Contains
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Zinc
+54.5%
Contains
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Copper
+46.8%
Contains
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Manganese
+24.2%
Contains
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Calcium
+84.6%
Contains
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Phosphorus
+36.4%
Equal in Sodium - 41
Equal in Selenium - 0.9
Contains
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Iron
+895%
Contains
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Magnesium
+223.8%
Contains
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Potassium
+49.7%
Contains
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Zinc
+54.5%
Contains
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Copper
+46.8%
Contains
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Manganese
+24.2%
Contains
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Calcium
+84.6%
Contains
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Phosphorus
+36.4%
Equal in Sodium - 41
Equal in Selenium - 0.9
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.
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Contains
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Vitamin B3
+140%
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Folate
+33.3%
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Vitamin A
+141.7%
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Vitamin C
+104.8%
Contains
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Vitamin B1
+91.5%
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Vitamin B5
+761.1%
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Vitamin B6
+76.7%
Equal in Vitamin B2 - 0.12
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Vitamin B3
+140%
Contains
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Folate
+33.3%
Contains
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Vitamin A
+141.7%
Contains
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Vitamin C
+104.8%
Contains
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Vitamin B1
+91.5%
Contains
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Vitamin B5
+761.1%
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Vitamin B6
+76.7%
Equal in Vitamin B2 - 0.12
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+260%
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Carbs
+162.8%
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Other
+13.3%
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Protein
+13.3%
Equal in Water - 95.11
Protein:
2.03 g
Fats:
0.36 g
Carbs:
3.39 g
Water:
92.86 g
Other:
1.36 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Contains
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Fats
+260%
Contains
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Carbs
+162.8%
Contains
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Other
+13.3%
Contains
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Protein
+13.3%
Equal in Water - 95.11
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.39g | 0.79g |
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| Protein | 2.03g | 2.3g |
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| Fats | 0.36g | 0.1g |
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| Carbs | 3.39g | 1.29g |
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| Calories | 20kcal | 11kcal |
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| Sugar | 0.2g |
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| Fiber | 0.5g |
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| Calcium | 65mg | 120mg |
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| Iron | 1.99mg | 0.2mg |
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| Magnesium | 68mg | 21mg |
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| Phosphorus | 44mg | 60mg |
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| Potassium | 494mg | 330mg |
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| Sodium | 45mg | 41mg |
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| Zinc | 0.17mg | 0.11mg |
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| Copper | 0.113mg | 0.077mg |
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| Manganese | 0.303mg | 0.244mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin A | 1320IU | 3191IU |
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| Vitamin A RAE | 160µg |
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| Vitamin E | 1mg |
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| Vitamin C | 21mg | 43mg |
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| Vitamin B1 | 0.047mg | 0.09mg |
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| Vitamin B2 | 0.112mg | 0.12mg |
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| Vitamin B3 | 0.48mg | 0.2mg |
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| Vitamin B5 | 0.036mg | 0.31mg |
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| Vitamin B6 | 0.073mg | 0.129mg |
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| Folate | 12µg | 9µg |
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| Vitamin K | 250µg |
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| Tryptophan | 0.03mg |
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| Threonine | 0.133mg |
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| Isoleucine | 0.093mg |
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| Leucine | 0.166mg |
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| Lysine | 0.134mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.137mg |
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| Histidine | 0.04mg |
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| Saturated Fat | 0.027g |
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| Monounsaturated Fat | 0.008g |
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| Polyunsaturated fat | 0.035g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
91%
Minerals Daily Need Coverage Score
30%
18%
Comparison summary
Which food contains less Sodium?
Watercress contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Purslane is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Purslane is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Purslane is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Purslane is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)