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  6. Almond butter vs. Watercress

Almond butter vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between almond butter and watercress?

  • Almond butter is richer in vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, and iron, yet watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Almond butter has 24 times more vitamin E than watercress. Almond butter has 24.21mg of vitamin E, while watercress has 1mg.

We used Nuts, almond butter, plain, without salt added and Watercress, raw types in this comparison.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +1228.6%
Contains more CalciumCalcium +189.2%
Contains more PotassiumPotassium +126.7%
Contains more IronIron +1645%
Contains more CopperCopper +1113%
Contains more ZincZinc +2890.9%
Contains more PhosphorusPhosphorus +746.7%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +773.4%
Contains more SeleniumSelenium +166.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +2321%
Contains more Vitamin B2Vitamin B2 +682.5%
Contains more Vitamin B3Vitamin B3 +1477.5%
Contains more FolateFolate +488.9%
Contains more CholineCholine +478.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +119.5%
Contains more Vitamin B6Vitamin B6 +25.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Vitamin E 24.21mg 1mg 155%
Copper 0.934mg 0.077mg 95%
Polyunsaturated fat 13.613g 0.035g 91%
Fats 55.5g 0.1g 85%
Manganese 2.131mg 0.244mg 82%
Monounsaturated fat 32.445g 0.008g 81%
Phosphorus 508mg 60mg 64%
Vitamin B2 0.939mg 0.12mg 63%
Magnesium 279mg 21mg 61%
Vitamin C 0mg 43mg 48%
Iron 3.49mg 0.2mg 41%
Fiber 10.3g 0.5g 39%
Protein 20.96g 2.3g 37%
Calories 614kcal 11kcal 30%
Zinc 3.29mg 0.11mg 29%
Calcium 347mg 120mg 23%
Saturated fat 4.152g 0.027g 19%
Vitamin A 0µg 160µg 18%
Vitamin B3 3.155mg 0.2mg 18%
Potassium 748mg 330mg 12%
Folate 53µg 9µg 11%
Choline 52.1mg 9mg 8%
Carbs 18.82g 1.29g 6%
Vitamin B1 0.041mg 0.09mg 4%
Selenium 2.4µg 0.9µg 3%
Vitamin B6 0.103mg 0.129mg 2%
Sodium 7mg 41mg 1%
Net carbs 8.52g 0.79g N/A
Sugar 4.43g 0.2g N/A
Starch 0.08g 0%
Vitamin B5 0.318mg 0.31mg 0%
Tryptophan 0.159mg 0.03mg 0%
Threonine 0.555mg 0.133mg 0%
Isoleucine 0.813mg 0.093mg 0%
Leucine 1.483mg 0.166mg 0%
Lysine 0.612mg 0.134mg 0%
Methionine 0.122mg 0.02mg 0%
Phenylalanine 1.149mg 0.114mg 0%
Valine 0.937mg 0.137mg 0%
Histidine 0.55mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +811.3%
Contains more FatsFats +55400%
Contains more CarbsCarbs +1358.9%
Contains more OtherOther +156.7%
Contains more WaterWater +5699.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +405462.5%
Contains more Poly. FatPolyunsaturated fat +38794.3%
Contains less Sat. FatSaturated fat -99.3%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.