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Watercress vs. Rapini — In-Depth Nutrition Comparison

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What are the differences between Watercress and Rapini?

  • Watercress is higher in Vitamin C, and Vitamin K, yet Rapini is higher in Iron, Folate, Fiber, Manganese, Vitamin B3, Zinc, and Vitamin B1.
  • Watercress's daily need coverage for Vitamin C is 25% more.

We used Watercress, raw and Broccoli raab, raw types in this article.

Infographic

Watercress vs Rapini infographic
Infographic link

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 more Calcium +11.1%
Contains more Potassium +68.4%
Contains more Copper +83.3%
Contains more Iron +970%
Contains more Phosphorus +21.7%
Contains less Sodium -19.5%
Contains more Zinc +600%
Contains more Manganese +61.9%
Contains more Selenium +11.1%
Equal in Calcium - 108
Equal in Magnesium - 22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Calcium +11.1%
Contains more Potassium +68.4%
Contains more Copper +83.3%
Contains more Iron +970%
Contains more Phosphorus +21.7%
Contains less Sodium -19.5%
Contains more Zinc +600%
Contains more Manganese +61.9%
Contains more Selenium +11.1%
Equal in Calcium - 108
Equal in Magnesium - 22

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.
:
7
Rapini
Contains more Vitamin A +21.7%
Contains more Vitamin C +112.9%
Contains more Vitamin K +11.6%
Contains more Vitamin E +62%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +510.5%
Contains more Vitamin B6 +32.6%
Contains more Folate +822.2%
Equal in Vitamin B2 - 0.129
Equal in Vitamin B5 - 0.322
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin A +21.7%
Contains more Vitamin C +112.9%
Contains more Vitamin K +11.6%
Contains more Vitamin E +62%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +510.5%
Contains more Vitamin B6 +32.6%
Contains more Folate +822.2%
Equal in Vitamin B2 - 0.129
Equal in Vitamin B5 - 0.322

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +27.7%
Contains more Protein +37.8%
Contains more Fats +390%
Contains more Carbs +120.9%
Equal in Water - 92.55
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Other +27.7%
Contains more Protein +37.8%
Contains more Fats +390%
Contains more Carbs +120.9%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -46%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +271.4%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -46%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +271.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Rapini
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watercress Rapini Opinion
Net carbs 0.79g 0.15g Watercress
Protein 2.3g 3.17g Rapini
Fats 0.1g 0.49g Rapini
Carbs 1.29g 2.85g Rapini
Calories 11kcal 22kcal Rapini
Fructose 0.17g Rapini
Sugar 0.2g 0.38g Watercress
Fiber 0.5g 2.7g Rapini
Calcium 120mg 108mg Watercress
Iron 0.2mg 2.14mg Rapini
Magnesium 21mg 22mg Rapini
Phosphorus 60mg 73mg Rapini
Potassium 330mg 196mg Watercress
Sodium 41mg 33mg Rapini
Zinc 0.11mg 0.77mg Rapini
Copper 0.077mg 0.042mg Watercress
Manganese 0.244mg 0.395mg Rapini
Selenium 0.9µg 1µg Rapini
Vitamin A 3191IU 2622IU Watercress
Vitamin A RAE 160µg 131µg Watercress
Vitamin E 1mg 1.62mg Rapini
Vitamin C 43mg 20.2mg Watercress
Vitamin B1 0.09mg 0.162mg Rapini
Vitamin B2 0.12mg 0.129mg Rapini
Vitamin B3 0.2mg 1.221mg Rapini
Vitamin B5 0.31mg 0.322mg Rapini
Vitamin B6 0.129mg 0.171mg Rapini
Folate 9µg 83µg Rapini
Vitamin K 250µg 224µg Watercress
Tryptophan 0.03mg 0.043mg Rapini
Threonine 0.133mg 0.106mg Watercress
Isoleucine 0.093mg 0.104mg Rapini
Leucine 0.166mg 0.17mg Rapini
Lysine 0.134mg 0.198mg Rapini
Methionine 0.02mg 0.048mg Rapini
Phenylalanine 0.114mg 0.128mg Rapini
Valine 0.137mg 0.153mg Rapini
Histidine 0.04mg 0.066mg Rapini
Saturated Fat 0.027g 0.05g Watercress
Monounsaturated Fat 0.008g 0.026g Rapini
Polyunsaturated fat 0.035g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
91%
Watercress
86%
Rapini
Minerals Daily Need Coverage Score
18%
Watercress
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.023g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.