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Watercress vs. Brussels sprout — In-Depth Nutrition Comparison

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How are Watercress and Brussels sprout different?

  • Watercress is higher in Vitamin K, Vitamin A RAE, and Calcium, however, Brussels sprout is richer in Vitamin C, Iron, Fiber, Folate, and Vitamin B6.
  • Daily need coverage for Vitamin K from Watercress is 61% higher.
  • Watercress contains 4 times more Vitamin A RAE than Brussels sprout. While Watercress contains 160µg of Vitamin A RAE, Brussels sprout contains only 38µg.

Watercress, raw and Brussels sprouts, raw are the varieties used in this article.

Infographic

Watercress vs Brussels sprout infographic
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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 more Calcium +185.7%
Contains more Iron +600%
Contains more Phosphorus +15%
Contains more Potassium +17.9%
Contains less Sodium -39%
Contains more Zinc +281.8%
Contains more Manganese +38.1%
Contains more Selenium +77.8%
Equal in Magnesium - 23
Equal in Copper - 0.07
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 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains more Calcium +185.7%
Contains more Iron +600%
Contains more Phosphorus +15%
Contains more Potassium +17.9%
Contains less Sodium -39%
Contains more Zinc +281.8%
Contains more Manganese +38.1%
Contains more Selenium +77.8%
Equal in Magnesium - 23
Equal in Copper - 0.07

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.
:
Contains more Vitamin A +323.2%
Contains more Vitamin E +13.6%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +41.2%
Contains more Vitamin C +97.7%
Contains more Vitamin B1 +54.4%
Contains more Vitamin B3 +272.5%
Contains more Vitamin B6 +69.8%
Contains more Folate +577.8%
Equal in Vitamin B5 - 0.309
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 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin A +323.2%
Contains more Vitamin E +13.6%
Contains more Vitamin B2 +33.3%
Contains more Vitamin K +41.2%
Contains more Vitamin C +97.7%
Contains more Vitamin B1 +54.4%
Contains more Vitamin B3 +272.5%
Contains more Vitamin B6 +69.8%
Contains more Folate +577.8%
Equal in Vitamin B5 - 0.309

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +10.6%
Contains more Protein +47%
Contains more Fats +200%
Contains more Carbs +593.8%
Contains more Other +14.2%
Equal in Water - 86
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more Water +10.6%
Contains more Protein +47%
Contains more Fats +200%
Contains more Carbs +593.8%
Contains more Other +14.2%
Equal in Water - 86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.5%
Contains more Monounsaturated Fat +187.5%
Contains more Polyunsaturated fat +437042.9%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -56.5%
Contains more Monounsaturated Fat +187.5%
Contains more Polyunsaturated fat +437042.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Brussels sprout Opinion
Net carbs 0.79g 5.15g Brussels sprout
Protein 2.3g 3.38g Brussels sprout
Fats 0.1g 0.3g Brussels sprout
Carbs 1.29g 8.95g Brussels sprout
Calories 11kcal 43kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 0.2g 2.2g Watercress
Fiber 0.5g 3.8g Brussels sprout
Calcium 120mg 42mg Watercress
Iron 0.2mg 1.4mg Brussels sprout
Magnesium 21mg 23mg Brussels sprout
Phosphorus 60mg 69mg Brussels sprout
Potassium 330mg 389mg Brussels sprout
Sodium 41mg 25mg Brussels sprout
Zinc 0.11mg 0.42mg Brussels sprout
Copper 0.077mg 0.07mg Watercress
Manganese 0.244mg 0.337mg Brussels sprout
Selenium 0.9µg 1.6µg Brussels sprout
Vitamin A 3191IU 754IU Watercress
Vitamin A RAE 160µg 38µg Watercress
Vitamin E 1mg 0.88mg Watercress
Vitamin C 43mg 85mg Brussels sprout
Vitamin B1 0.09mg 0.139mg Brussels sprout
Vitamin B2 0.12mg 0.09mg Watercress
Vitamin B3 0.2mg 0.745mg Brussels sprout
Vitamin B5 0.31mg 0.309mg Watercress
Vitamin B6 0.129mg 0.219mg Brussels sprout
Folate 9µg 61µg Brussels sprout
Vitamin K 250µg 177µg Watercress
Tryptophan 0.03mg 0.037mg Brussels sprout
Threonine 0.133mg 0.12mg Watercress
Isoleucine 0.093mg 0.132mg Brussels sprout
Leucine 0.166mg 0.152mg Watercress
Lysine 0.134mg 0.154mg Brussels sprout
Methionine 0.02mg 0.032mg Brussels sprout
Phenylalanine 0.114mg 0.098mg Watercress
Valine 0.137mg 0.155mg Brussels sprout
Histidine 0.04mg 0.076mg Brussels sprout
Saturated Fat 0.027g 0.062g Watercress
Monounsaturated Fat 0.008g 0.023g Brussels sprout
Polyunsaturated fat 0.035g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Brussels sprout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
81%
Brussels sprout
Minerals Daily Need Coverage Score
18%
Watercress
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 32)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.