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Watercress vs Spinach - 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.
Watercress Spinach
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
Watercress Spinach
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
220
Spinach
Mineral Summary Score
15
Watercress
30
Spinach

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 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%
Contains more Iron +1255%
Contains more Potassium +69.1%
Contains more Magnesium +276.2%
Contains more Copper +68.8%
Contains more Zinc +381.8%

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 +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%
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%

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
17%
Spinach
Carbohydrates
1%
Watercress
4%
Spinach
Fats
0%
Watercress
2%
Spinach

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