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 has more vitamin B1.
- Daily need coverage for vitamin K for 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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.46 g
Fats:
0.33 g
Carbs:
4.02 g
Water:
91.69 g
Other:
1.5 g
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
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.076 g
Polyunsaturated fat:
Poly. Fat
0.147 g
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.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 1140µg | 250µg | 742% |
| Manganese | 0.885mg | 0.244mg | 28% |
| Iron | 2.32mg | 0.2mg | 27% |
| Folate | 85µg | 9µg | 19% |
| Calcium | 215mg | 120mg | 10% |
| Copper | 0.162mg | 0.077mg | 9% |
| Magnesium | 55mg | 21mg | 8% |
| Potassium | 611mg | 330mg | 8% |
| Zinc | 0.9mg | 0.11mg | 7% |
| Vitamin E | 1mg | 7% | |
| Vitamin B6 | 0.192mg | 0.129mg | 5% |
| Vitamin B5 | 0.064mg | 0.31mg | 5% |
| Vitamin B1 | 0.027mg | 0.09mg | 5% |
| Vitamin B2 | 0.158mg | 0.12mg | 3% |
| Vitamin B3 | 0.658mg | 0.2mg | 3% |
| Choline | 9mg | 2% | |
| Fiber | 0.5g | 2% | |
| Vitamin A | 146µg | 160µg | 2% |
| Polyunsaturated fat | 0.147g | 0.035g | 1% |
| Calories | 23kcal | 11kcal | 1% |
| Sodium | 20mg | 41mg | 1% |
| Carbs | 4.02g | 1.29g | 1% |
| Phosphorus | 50mg | 60mg | 1% |
| Protein | 2.46g | 2.3g | 0% |
| Fats | 0.33g | 0.1g | 0% |
| Vitamin C | 43.3mg | 43mg | 0% |
| Net carbs | 4.02g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Selenium | 0.9µg | 0.9µg | 0% |
| Saturated fat | 0.091g | 0.027g | 0% |
| Monounsaturated fat | 0.076g | 0.008g | 0% |
| Tryptophan | 0.031mg | 0.03mg | 0% |
| Threonine | 0.099mg | 0.133mg | 0% |
| Isoleucine | 0.119mg | 0.093mg | 0% |
| Leucine | 0.195mg | 0.166mg | 0% |
| Lysine | 0.127mg | 0.134mg | 0% |
| Methionine | 0.036mg | 0.02mg | 0% |
| Phenylalanine | 0.133mg | 0.114mg | 0% |
| Valine | 0.137mg | 0.137mg | 0% |
| Histidine | 0.052mg | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
247%
74%
Minerals Daily Need Coverage Score
47%
18%
Comparison summary
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.064g)
Which food is lower in Sugar?
Amaranth leaves is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Amaranth leaves contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Amaranth leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
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.