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  6. Arrowroot vs. Watercress

Arrowroot vs. Watercress — In-Depth Nutrition Comparison

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How are Arrowroot and Watercress different?

  • Arrowroot is richer in Folate, Iron, Vitamin B6, Vitamin B3, and Phosphorus, while Watercress is higher in Vitamin C, Vitamin A RAE, and Calcium.
  • Arrowroot covers your daily need of Folate 82% more than Watercress.
  • Arrowroot contains 11 times more Iron than Watercress. Arrowroot contains 2.22mg of Iron, while Watercress contains 0.2mg.

Arrowroot, raw and Watercress, raw types were used in this article.

Infographic

Arrowroot 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.
Arrowroot
Arrowroot
7
:
3
Watercress
Watercress
Contains more Iron +1010%
Contains more Magnesium +19%
Contains more Phosphorus +63.3%
Contains more Potassium +37.6%
Contains less Sodium -36.6%
Contains more Zinc +472.7%
Contains more Copper +57.1%
Contains more Calcium +1900%
Contains more Manganese +40.2%
Contains more Selenium +28.6%
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +1010%
Contains more Magnesium +19%
Contains more Phosphorus +63.3%
Contains more Potassium +37.6%
Contains less Sodium -36.6%
Contains more Zinc +472.7%
Contains more Copper +57.1%
Contains more Calcium +1900%
Contains more Manganese +40.2%
Contains more Selenium +28.6%

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.
Arrowroot
Arrowroot
4
:
6
Watercress
Watercress
Contains more Vitamin B1 +58.9%
Contains more Vitamin B3 +746.5%
Contains more Vitamin B6 +106.2%
Contains more Folate +3655.6%
Contains more Vitamin A +16694.7%
Contains more Vitamin C +2163.2%
Contains more Vitamin B2 +103.4%
Equal in Vitamin B5 - 0.31
Arrowroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B3 +746.5%
Contains more Vitamin B6 +106.2%
Contains more Folate +3655.6%
Contains more Vitamin A +16694.7%
Contains more Vitamin C +2163.2%
Contains more Vitamin B2 +103.4%
Equal in Vitamin B5 - 0.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arrowroot
Arrowroot
4
:
1
Watercress
Watercress
Contains more Protein +84.3%
Contains more Fats +100%
Contains more Carbs +938%
Contains more Other +18.3%
Contains more Water +17.8%
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +84.3%
Contains more Fats +100%
Contains more Carbs +938%
Contains more Other +18.3%
Contains more Water +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arrowroot
Arrowroot
1
:
2
Watercress
Watercress
Contains more Polyunsaturated fat +162.9%
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +100%
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Polyunsaturated fat +162.9%
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Watercress Opinion
Net carbs 12.09g 0.79g Arrowroot
Protein 4.24g 2.3g Arrowroot
Fats 0.2g 0.1g Arrowroot
Carbs 13.39g 1.29g Arrowroot
Calories 65kcal 11kcal Arrowroot
Sugar 0.2g Arrowroot
Fiber 1.3g 0.5g Arrowroot
Calcium 6mg 120mg Watercress
Iron 2.22mg 0.2mg Arrowroot
Magnesium 25mg 21mg Arrowroot
Phosphorus 98mg 60mg Arrowroot
Potassium 454mg 330mg Arrowroot
Sodium 26mg 41mg Arrowroot
Zinc 0.63mg 0.11mg Arrowroot
Copper 0.121mg 0.077mg Arrowroot
Manganese 0.174mg 0.244mg Watercress
Selenium 0.7µg 0.9µg Watercress
Vitamin A 19IU 3191IU Watercress
Vitamin A RAE 1µg 160µg Watercress
Vitamin E 1mg Watercress
Vitamin C 1.9mg 43mg Watercress
Vitamin B1 0.143mg 0.09mg Arrowroot
Vitamin B2 0.059mg 0.12mg Watercress
Vitamin B3 1.693mg 0.2mg Arrowroot
Vitamin B5 0.292mg 0.31mg Watercress
Vitamin B6 0.266mg 0.129mg Arrowroot
Folate 338µg 9µg Arrowroot
Vitamin K 250µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.039g 0.027g Watercress
Monounsaturated Fat 0.004g 0.008g Watercress
Polyunsaturated fat 0.092g 0.035g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Arrowroot
91%
Watercress
Minerals Daily Need Coverage Score
27%
Arrowroot
18%
Watercress

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 15mg)
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 minerals?
?
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.
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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.