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  6. Green beans vs. Watercress

Green beans vs. Watercress — In-Depth Nutrition Comparison

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The main differences between green beans and watercress

  • Green beans have more fiber, folate, and iron; however, watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B6, and potassium.
  • Daily need coverage for vitamin K for watercress is 168% higher.
  • Watercress has 6 times less fiber than green beans. Green beans have 3.2g of fiber, while watercress has 0.5g.
  • Watercress has a higher glycemic index than green beans.

Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Watercress, raw.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 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 IronIron +225%
Contains more ZincZinc +127.3%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +16.8%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +126%
Contains more CopperCopper +35.1%
Contains more PhosphorusPhosphorus +106.9%
Contains more SeleniumSelenium +350%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Contains more Vitamin B3Vitamin B3 +207%
Contains more FolateFolate +266.7%
Contains more Vitamin CVitamin C +343.3%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B5Vitamin B5 +318.9%
Contains more Vitamin B6Vitamin B6 +130.4%
Contains more Vitamin KVitamin K +421.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Watercress DV% diff.
Vitamin K 47.9µg 250µg 168%
Vitamin C 9.7mg 43mg 37%
Vitamin A 32µg 160µg 14%
Fiber 3.2g 0.5g 11%
Calcium 44mg 120mg 8%
Iron 0.65mg 0.2mg 6%
Vitamin B6 0.056mg 0.129mg 6%
Folate 33µg 9µg 6%
Potassium 146mg 330mg 5%
Vitamin B5 0.074mg 0.31mg 5%
Phosphorus 29mg 60mg 4%
Vitamin E 0.46mg 1mg 4%
Vitamin B3 0.614mg 0.2mg 3%
Carbs 7.88g 1.29g 2%
Copper 0.057mg 0.077mg 2%
Sodium 1mg 41mg 2%
Manganese 0.285mg 0.244mg 2%
Vitamin B2 0.097mg 0.12mg 2%
Calories 35kcal 11kcal 1%
Protein 1.89g 2.3g 1%
Magnesium 18mg 21mg 1%
Zinc 0.25mg 0.11mg 1%
Selenium 0.2µg 0.9µg 1%
Vitamin B1 0.074mg 0.09mg 1%
Choline 16.9mg 9mg 1%
Polyunsaturated fat 0.145g 0.035g 1%
Fats 0.28g 0.1g 0%
Net carbs 4.68g 0.79g N/A
Sugar 3.63g 0.2g N/A
Saturated fat 0.064g 0.027g 0%
Monounsaturated fat 0.011g 0.008g 0%
Tryptophan 0.02mg 0.03mg 0%
Threonine 0.082mg 0.133mg 0%
Isoleucine 0.069mg 0.093mg 0%
Leucine 0.116mg 0.166mg 0%
Lysine 0.091mg 0.134mg 0%
Methionine 0.023mg 0.02mg 0%
Phenylalanine 0.069mg 0.114mg 0%
Valine 0.093mg 0.137mg 0%
Histidine 0.035mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +180%
Contains more CarbsCarbs +510.9%
Contains more ProteinProtein +21.7%
Contains more OtherOther +64.4%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +37.5%
Contains more Poly. FatPolyunsaturated fat +314.3%
Contains less Sat. FatSaturated fat -57.8%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.