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  6. Apple strudel vs. Watercress

Apple strudel vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between apple strudel and watercress

  • Apple strudel has more selenium, vitamin B12, and fiber; however, watercress is higher in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, and vitamin B6.
  • Watercress covers your daily vitamin K needs 206% more than apple strudel.
  • Watercress has less saturated fat.
  • The glycemic index of apple strudel is higher.

Food varieties used in this article are Strudel, apple and Watercress, raw.

Infographic

Apple strudel 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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
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 IronIron +110%
Contains more ZincZinc +72.7%
Contains more SeleniumSelenium +577.8%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +121.5%
Contains more CopperCopper +156.7%
Contains more PhosphorusPhosphorus +81.8%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +28.4%

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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
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 +42%
Contains more Vitamin B3Vitamin B3 +65%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +211.1%
Contains more CholineCholine +93.3%
Contains more Vitamin CVitamin C +2429.4%
Contains more Vitamin AVitamin A +2566.7%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +180.4%
Contains more Vitamin KVitamin K +8520.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Apple strudel Watercress DV% diff.
Vitamin K 2.9µg 250µg 206%
Vitamin C 1.7mg 43mg 46%
Polyunsaturated fat 5.315g 0.035g 35%
Fats 11.2g 0.1g 17%
Vitamin A 6µg 160µg 17%
Calories 274kcal 11kcal 13%
Carbs 41.1g 1.29g 13%
Calcium 15mg 120mg 11%
Selenium 6.1µg 0.9µg 9%
Saturated fat 2.044g 0.027g 9%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 3.267g 0.008g 8%
Vitamin B2 0.025mg 0.12mg 7%
Fiber 2.2g 0.5g 7%
Lysine 153mg 0.134mg 7%
Vitamin B6 0.046mg 0.129mg 6%
Copper 0.03mg 0.077mg 5%
Folate 28µg 9µg 5%
Potassium 149mg 330mg 5%
Vitamin B1 0.04mg 0.09mg 4%
Phosphorus 33mg 60mg 4%
Sodium 135mg 41mg 4%
Magnesium 9mg 21mg 3%
Vitamin E 1.42mg 1mg 3%
Iron 0.42mg 0.2mg 3%
Choline 17.4mg 9mg 2%
Cholesterol 6mg 0mg 2%
Protein 3.3g 2.3g 2%
Manganese 0.19mg 0.244mg 2%
Zinc 0.19mg 0.11mg 1%
Vitamin B5 0.27mg 0.31mg 1%
Vitamin B3 0.33mg 0.2mg 1%
Net carbs 38.9g 0.79g N/A
Sugar 25.75g 0.2g N/A
Tryptophan 0.039mg 0.03mg 0%
Threonine 0.119mg 0.133mg 0%
Isoleucine 0.147mg 0.093mg 0%
Leucine 0.257mg 0.166mg 0%
Methionine 0.067mg 0.02mg 0%
Phenylalanine 0.151mg 0.114mg 0%
Valine 0.164mg 0.137mg 0%
Histidine 0.076mg 0.04mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 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 +43.5%
Contains more FatsFats +11100%
Contains more CarbsCarbs +3086%
Contains more WaterWater +118.6%
Contains more OtherOther +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 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 +40737.5%
Contains more Poly. FatPolyunsaturated fat +15085.7%
Contains less Sat. FatSaturated fat -98.7%

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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. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.