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Spinach vs Watercress - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.036g)
Which food contains less Sugars?
Watercress
Watercress contains less Sugars (difference - 0.22g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
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 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.
Spinach Watercress
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins 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
Spinach 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
220
Spinach
119
Watercress
Mineral Summary Score
30
Spinach
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 +1255%
Contains more Potassium +69.1%
Contains more Magnesium +276.2%
Contains more Copper +68.8%
Contains more Zinc +381.8%
Contains more Calcium +21.2%
Contains more Phosphorus +22.4%
Contains less Sodium -48.1%
Contains more Iron +1255%
Contains more Potassium +69.1%
Contains more Magnesium +276.2%
Contains more Copper +68.8%
Contains more Zinc +381.8%
Contains more Calcium +21.2%
Contains more Phosphorus +22.4%
Contains less Sodium -48.1%

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 +193.9%
Contains more Vitamin E +103%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +262%
Contains more Vitamin B6 +51.2%
Contains more Vitamin K +93.2%
Contains more Vitamin C +53%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B5 +376.9%
Contains more Vitamin A +193.9%
Contains more Vitamin E +103%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +262%
Contains more Vitamin B6 +51.2%
Contains more Vitamin K +93.2%
Contains more Vitamin C +53%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B5 +376.9%

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%
Spinach
14%
Watercress
Carbohydrates
4%
Spinach
1%
Watercress
Fats
2%
Spinach
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 Spinach Watercress Opinion
Calories 23 11 Spinach
Protein 2.86 2.3 Spinach
Fats 0.39 0.1 Spinach
Vitamin C 28.1 43 Watercress
Carbs 3.63 1.29 Spinach
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 0.2 Spinach
Calcium 99 120 Watercress
Potassium 558 330 Spinach
Magnesium 79 21 Spinach
Sugars 0.42 0.2 Spinach
Fiber 2.2 0.5 Spinach
Copper 0.13 0.077 Spinach
Zinc 0.53 0.11 Spinach
Starch
Phosphorus 49 60 Watercress
Sodium 79 41 Watercress
Vitamin A 9377 3191 Spinach
Vitamin E 2.03 1 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.09 Watercress
Vitamin B2 0.189 0.12 Spinach
Vitamin B3 0.724 0.2 Spinach
Vitamin B5 0.065 0.31 Watercress
Vitamin B6 0.195 0.129 Spinach
Vitamin B12 0 0
Vitamin K 482.9 250 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.063 0.027 Watercress
Monounsaturated Fat 0.01 0.008 Spinach
Polyunsaturated fat 0.165 0.035 Spinach
Tryptophan 0.039 0.03 Spinach
Threonine 0.122 0.133 Watercress
Isoleucine 0.147 0.093 Spinach
Leucine 0.223 0.166 Spinach
Lysine 0.174 0.134 Spinach
Methionine 0.053 0.02 Spinach
Phenylalanine 0.129 0.114 Spinach
Valine 0.161 0.137 Spinach
Histidine 0.064 0.04 Spinach
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.