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  6. Wild rice vs. Watercress

Wild rice vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between Wild rice and Watercress

  • Wild rice has more Zinc, Vitamin B3, and Fiber, however, Watercress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Potassium, and Vitamin E .
  • Watercress covers your daily Vitamin K needs 208% more than Wild rice.
  • Watercress has 12 times less Zinc than Wild rice. Wild rice has 1.34mg of Zinc, while Watercress has 0.11mg.

Specific food types used in this comparison are Wild rice, cooked and Watercress, raw.

Infographic

Wild rice vs Watercress 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.
Wild rice
Wild rice
7
:
3
Watercress
Watercress
Contains more Iron +200%
Contains more Magnesium +52.4%
Contains more Phosphorus +36.7%
Contains less Sodium -92.7%
Contains more Zinc +1118.2%
Contains more Copper +57.1%
Contains more Manganese +15.6%
Contains more Calcium +3900%
Contains more Potassium +226.7%
Contains more Selenium +12.5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +200%
Contains more Magnesium +52.4%
Contains more Phosphorus +36.7%
Contains less Sodium -92.7%
Contains more Zinc +1118.2%
Contains more Copper +57.1%
Contains more Manganese +15.6%
Contains more Calcium +3900%
Contains more Potassium +226.7%
Contains more Selenium +12.5%

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.
Wild rice
Wild rice
3
:
7
Watercress
Watercress
Contains more Vitamin B3 +543.5%
Contains more Folate +188.9%
Contains more Vitamin A +106266.7%
Contains more Vitamin E +316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B5 +101.3%
Contains more Vitamin K +49900%
Equal in Vitamin B6 - 0.129
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Watercress
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%
Contains more Vitamin B3 +543.5%
Contains more Folate +188.9%
Contains more Vitamin A +106266.7%
Contains more Vitamin E +316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B5 +101.3%
Contains more Vitamin K +49900%
Equal in Vitamin B6 - 0.129

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
3
:
2
Watercress
Watercress
Contains more Protein +73.5%
Contains more Fats +240%
Contains more Carbs +1554.3%
Contains more Water +28.6%
Contains more Other +200%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +73.5%
Contains more Fats +240%
Contains more Carbs +1554.3%
Contains more Water +28.6%
Contains more Other +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +525%
Contains more Polyunsaturated fat +508.6%
Contains less Saturated Fat -44.9%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +525%
Contains more Polyunsaturated fat +508.6%
Contains less Saturated Fat -44.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Watercress Opinion
Net carbs 19.54g 0.79g Wild rice
Protein 3.99g 2.3g Wild rice
Fats 0.34g 0.1g Wild rice
Carbs 21.34g 1.29g Wild rice
Calories 101kcal 11kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g 0.2g Watercress
Fiber 1.8g 0.5g Wild rice
Calcium 3mg 120mg Watercress
Iron 0.6mg 0.2mg Wild rice
Magnesium 32mg 21mg Wild rice
Phosphorus 82mg 60mg Wild rice
Potassium 101mg 330mg Watercress
Sodium 3mg 41mg Wild rice
Zinc 1.34mg 0.11mg Wild rice
Copper 0.121mg 0.077mg Wild rice
Manganese 0.282mg 0.244mg Wild rice
Selenium 0.8µg 0.9µg Watercress
Vitamin A 3IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 0.24mg 1mg Watercress
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.052mg 0.09mg Watercress
Vitamin B2 0.087mg 0.12mg Watercress
Vitamin B3 1.287mg 0.2mg Wild rice
Vitamin B5 0.154mg 0.31mg Watercress
Vitamin B6 0.135mg 0.129mg Wild rice
Folate 26µg 9µg Wild rice
Vitamin K 0.5µg 250µg Watercress
Tryptophan 0.049mg 0.03mg Wild rice
Threonine 0.127mg 0.133mg Watercress
Isoleucine 0.167mg 0.093mg Wild rice
Leucine 0.276mg 0.166mg Wild rice
Lysine 0.17mg 0.134mg Wild rice
Methionine 0.119mg 0.02mg Wild rice
Phenylalanine 0.195mg 0.114mg Wild rice
Valine 0.232mg 0.137mg Wild rice
Histidine 0.104mg 0.04mg Wild rice
Saturated Fat 0.049g 0.027g Watercress
Monounsaturated Fat 0.05g 0.008g Wild rice
Polyunsaturated fat 0.213g 0.035g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Watercress
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
10%
Wild rice
91%
Watercress
Minerals Daily Need Coverage Score
21%
Wild rice
18%
Watercress

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 38mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.53g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.