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Watercress nutrition chart, glycemic index and rich nutrients

Watercress, raw
*all the values are displayed for the amount of 100 grams

What is Watercress rich in: TOP 5 nutrients.

Watercress
richer than 88% foods
richer than 87% foods
richer than 81% foods
Rich in Vitamin A, RAE
richer than 74% foods
richer than 70% foods
88% Vitamin A
87% Vitamin C
81% Calcium
74% Vitamin A, RAE
70% Potassium
Explanation: This food contains more Vitamin A than 88% of foods. More importantly, although there are several foods (12%) which contain more Vitamin A, this food itself is rich in Vitamin A more than it is in any other nutrient. Similarly it is relatively rich in Vitamin C, Calcium, Vitamin A, RAE and Potassium

Watercress Glycemic index (GI)

32
Similar food data
45 Vegetable Vegetable
32 Chard Chard

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 5%
2.3 g of 50 g
5%
Fats:
Daily Value: 0%
0.1 g of 65 g
0%
Carbs:
Daily Value: 0%
1.29 g of 300 g
0%
Water:
Daily Value: 5%
95.11 g of 2,000 g
5%
Other:
1.2 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 11
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
2%
Sodium 41mg
0%
TotalCarbohydrate 1g
4%
Dietary Fiber 1g
Total Sugars 0g
Includes 1g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 120mg 12%

Iron 0mg 0%

Potassium 330mg 9%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 120 mg of 1,000 mg 12%
Iron: 0.2 mg of 18 mg 1%
Magnesium: 21 mg of 400 mg 5%
Phosphorus: 60 mg of 1,000 mg 6%
Potassium: 330 mg of 3,500 mg 9%
Sodium: 41 mg of 2,400 mg 2%
Zinc: 0.11 mg of 15 mg 1%
Copper: 0.077 mg of 2 mg 4%
Manganese: 0.244 mg of 2 mg 12%
Selenium: 0.9 µg of 70 µg 1%
Choline: 9 mg of 550 mg 2%

Mineral chart - relative view

Calcium
120 mg
TOP 19%
Potassium
330 mg
TOP 30%
Manganese
0.244 mg
TOP 48%
Magnesium
21 mg
TOP 57%
Copper
0.077 mg
TOP 65%
Phosphorus
60 mg
TOP 74%
Sodium
41 mg
TOP 75%
Selenium
0.9 mg
TOP 83%
Choline
9 mg
TOP 86%
Iron
0.2 mg
TOP 89%
Zinc
0.11 mg
TOP 90%

Vitamin coverage chart

Vitamin A: 3191 IU of 5,000 IU 64%
Vitamin E : 1 mg of 20 mg 5%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 43 mg of 60 mg 72%
Vitamin B1: 0.09 mg of 2 mg 6%
Vitamin B2: 0.12 mg of 2 mg 7%
Vitamin B3: 0.2 mg of 20 mg 1%
Vitamin B5: 0.31 mg of 10 mg 3%
Vitamin B6: 0.129 mg of 2 mg 6%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 250 µg of 80 µg 313%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
3191 µg
TOP 12%
Vitamin C
43 µg
TOP 13%
Vitamin K
250 µg
TOP 41%
Vitamin E
1 µg
TOP 46%
Vitamin B1
0.09 µg
TOP 52%
Vitamin B6
0.129 µg
TOP 59%
Vitamin B2
0.12 µg
TOP 64%
Vitamin B5
0.31 µg
TOP 73%
Vitamin B3
0.2 µg
TOP 87%
Folic acid (B9)
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 30 mg of 280 mg 11%
Threonine: 133 mg of 1,050 mg 13%
Isoleucine: 93 mg of 1,400 mg 7%
Leucine: 166 mg of 2,730 mg 6%
Lysine: 134 mg of 2,100 mg 6%
Methionine: 20 mg of 1,050 mg 2%
Phenylalanine: 114 mg of 1,750 mg 7%
Valine: 137 mg of 1,820 mg 8%
Histidine: 40 mg of 700 mg 6%

Fat type information

Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
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.