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Amaranth leaves vs. Watercress — In-Depth Nutrition Comparison

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The main differences between Amaranth leaves and Watercress

  • Amaranth leaves have more Vitamin K, Manganese, Iron, Folate, Calcium, Copper, Potassium, Magnesium, and Zinc, however, Watercress have more Vitamin B1.
  • Daily need coverage for Vitamin K from Amaranth leaves is 742% higher.
  • Watercress has 12 times less Iron than Amaranth leaves. Amaranth leaves have 2.32mg of Iron, while Watercress has 0.2mg.

Food types used in this article are Amaranth leaves, raw and Watercress, raw.

Infographic

Amaranth leaves vs Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
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 +161.9%
Contains more CalciumCalcium +79.2%
Contains more PotassiumPotassium +85.2%
Contains more IronIron +1060%
Contains more CopperCopper +110.4%
Contains more ZincZinc +718.2%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +262.7%
Contains more PhosphorusPhosphorus +20%
~equal in Selenium ~0.9µg

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 144% 175% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
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% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B3Vitamin B3 +229%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more Vitamin KVitamin K +356%
Contains more FolateFolate +844.4%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B5Vitamin B5 +384.4%
~equal in Vitamin C ~43mg
~equal in Vitamin A ~3191IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 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 FatsFats +230%
Contains more CarbsCarbs +211.6%
Contains more OtherOther +25%
~equal in Protein ~2.3g
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 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 +850%
Contains more Poly. FatPolyunsaturated fat +320%
Contains less Sat. FatSaturated Fat -70.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Watercress Opinion
Calories 23kcal 11kcal Amaranth leaves
Protein 2.46g 2.3g Amaranth leaves
Fats 0.33g 0.1g Amaranth leaves
Vitamin C 43.3mg 43mg Amaranth leaves
Net carbs 4.02g 0.79g Amaranth leaves
Carbs 4.02g 1.29g Amaranth leaves
Magnesium 55mg 21mg Amaranth leaves
Calcium 215mg 120mg Amaranth leaves
Potassium 611mg 330mg Amaranth leaves
Iron 2.32mg 0.2mg Amaranth leaves
Sugar 0.2g Amaranth leaves
Fiber 0.5g Watercress
Copper 0.162mg 0.077mg Amaranth leaves
Zinc 0.9mg 0.11mg Amaranth leaves
Phosphorus 50mg 60mg Watercress
Sodium 20mg 41mg Amaranth leaves
Vitamin A 2917IU 3191IU Watercress
Vitamin A RAE 146µg 160µg Watercress
Vitamin E 1mg Watercress
Manganese 0.885mg 0.244mg Amaranth leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.027mg 0.09mg Watercress
Vitamin B2 0.158mg 0.12mg Amaranth leaves
Vitamin B3 0.658mg 0.2mg Amaranth leaves
Vitamin B5 0.064mg 0.31mg Watercress
Vitamin B6 0.192mg 0.129mg Amaranth leaves
Vitamin K 1140µg 250µg Amaranth leaves
Folate 85µg 9µg Amaranth leaves
Choline 9mg Watercress
Saturated Fat 0.091g 0.027g Watercress
Monounsaturated Fat 0.076g 0.008g Amaranth leaves
Polyunsaturated fat 0.147g 0.035g Amaranth leaves
Tryptophan 0.031mg 0.03mg Amaranth leaves
Threonine 0.099mg 0.133mg Watercress
Isoleucine 0.119mg 0.093mg Amaranth leaves
Leucine 0.195mg 0.166mg Amaranth leaves
Lysine 0.127mg 0.134mg Watercress
Methionine 0.036mg 0.02mg Amaranth leaves
Phenylalanine 0.133mg 0.114mg Amaranth leaves
Valine 0.137mg 0.137mg
Histidine 0.052mg 0.04mg Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
257%
Amaranth leaves
84%
Watercress
Minerals Daily Need Coverage Score
47%
Amaranth leaves
18%
Watercress

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.064g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
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 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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.