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  6. Artichoke vs. Watercress

Artichoke vs. Watercress — In-Depth Nutrition Comparison

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How are artichoke and watercress different?

  • Artichoke is richer in fiber, copper, folate, iron, and magnesium, while watercress is higher in vitamin K, vitamin A, vitamin C, calcium, and vitamin E.
  • Watercress covers your daily need for vitamin K, 196% more than artichoke.
  • Artichoke contains 11 times more fiber than watercress. Artichoke contains 5.4g of fiber, while watercress contains 0.5g.

Artichokes, (globe or french), raw and Watercress, raw types were used in this article.

Infographic

Artichoke 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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
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 +185.7%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +540%
Contains more CopperCopper +200%
Contains more ZincZinc +345.5%
Contains more PhosphorusPhosphorus +50%
Contains more CalciumCalcium +172.7%
Contains less SodiumSodium -56.4%
Contains more SeleniumSelenium +350%
~equal in Manganese ~0.244mg

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
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 B3Vitamin B3 +423%
Contains more FolateFolate +655.6%
Contains more CholineCholine +282.2%
Contains more Vitamin CVitamin C +267.5%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B6Vitamin B6 +11.2%
Contains more Vitamin KVitamin K +1589.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Artichoke Watercress DV% diff.
Vitamin K 14.8µg 250µg 196%
Vitamin C 11.7mg 43mg 35%
Fiber 5.4g 0.5g 20%
Vitamin A 1µg 160µg 18%
Copper 0.231mg 0.077mg 17%
Folate 68µg 9µg 15%
Iron 1.28mg 0.2mg 14%
Magnesium 60mg 21mg 9%
Calcium 44mg 120mg 8%
Vitamin E 0.19mg 1mg 5%
Choline 34.4mg 9mg 5%
Vitamin B3 1.046mg 0.2mg 5%
Phosphorus 90mg 60mg 4%
Vitamin B2 0.066mg 0.12mg 4%
Carbs 10.51g 1.29g 3%
Zinc 0.49mg 0.11mg 3%
Protein 3.27g 2.3g 2%
Calories 47kcal 11kcal 2%
Vitamin B1 0.072mg 0.09mg 2%
Sodium 94mg 41mg 2%
Selenium 0.2µg 0.9µg 1%
Manganese 0.256mg 0.244mg 1%
Vitamin B5 0.338mg 0.31mg 1%
Vitamin B6 0.116mg 0.129mg 1%
Potassium 370mg 330mg 1%
Fats 0.15g 0.1g 0%
Net carbs 5.11g 0.79g N/A
Sugar 0.99g 0.2g N/A
Saturated fat 0.036g 0.027g 0%
Monounsaturated fat 0.005g 0.008g 0%
Polyunsaturated fat 0.064g 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 +42.2%
Contains more FatsFats +50%
Contains more CarbsCarbs +714.7%
Contains more WaterWater +12%
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 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 Poly. FatPolyunsaturated fat +82.9%
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +60%

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.