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Watercress vs Arugula - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.059g)
Which food contains less Sugars?
Watercress
Watercress contains less Sugars (difference - 1.85g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Watercress Arugula
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
119
Watercress
57
Arugula
Mineral Summary Score
15
Watercress
22
Arugula

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 Phosphorus +15.4%
Contains more Iron +630%
Contains more Calcium +33.3%
Contains more Potassium +11.8%
Contains more Magnesium +123.8%
Contains more Zinc +327.3%
Contains less Sodium -34.1%
Equal in Copper - 0.076
Contains more Phosphorus +15.4%
Contains more Iron +630%
Contains more Calcium +33.3%
Contains more Potassium +11.8%
Contains more Magnesium +123.8%
Contains more Zinc +327.3%
Contains less Sodium -34.1%
Equal in Copper - 0.076

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 +186.7%
Contains more Vitamin A +34.5%
Contains more Vitamin E +132.6%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B6 +76.7%
Contains more Vitamin K +130.2%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +41%
Contains more Vitamin C +186.7%
Contains more Vitamin A +34.5%
Contains more Vitamin E +132.6%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B6 +76.7%
Contains more Vitamin K +130.2%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +41%

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
14%
Watercress
15%
Arugula
Carbohydrates
1%
Watercress
4%
Arugula
Fats
0%
Watercress
3%
Arugula

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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 Watercress Arugula Opinion
Calories 11 25 Arugula
Protein 2.3 2.58 Arugula
Fats 0.1 0.66 Arugula
Vitamin C 43 15 Watercress
Carbs 1.29 3.65 Arugula
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 1.46 Arugula
Calcium 120 160 Arugula
Potassium 330 369 Arugula
Magnesium 21 47 Arugula
Sugars 0.2 2.05 Arugula
Fiber 0.5 1.6 Arugula
Copper 0.077 0.076 Watercress
Zinc 0.11 0.47 Arugula
Starch
Phosphorus 60 52 Watercress
Sodium 41 27 Arugula
Vitamin A 3191 2373 Watercress
Vitamin E 1 0.43 Watercress
Vitamin D 0 0
Vitamin B1 0.09 0.044 Watercress
Vitamin B2 0.12 0.086 Watercress
Vitamin B3 0.2 0.305 Arugula
Vitamin B5 0.31 0.437 Arugula
Vitamin B6 0.129 0.073 Watercress
Vitamin B12 0 0
Vitamin K 250 108.6 Watercress
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.027 0.086 Watercress
Monounsaturated Fat 0.008 0.049 Arugula
Polyunsaturated fat 0.035 0.319 Arugula
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.