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  6. Wheat Bread vs. Watercress

Wheat Bread vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between wheat Bread and watercress?

  • Wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, and vitamin B2, yet watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 204% higher.
  • Wheat Bread has 37 times more selenium than watercress. Wheat Bread has 33.4µg of selenium, while watercress has 0.9µg.
  • Watercress contains less sodium.
  • Watercress has a lower glycemic index than wheat Bread.

We used Bread, wheat, toasted and Watercress, raw types in this comparison.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +181%
Contains more CalciumCalcium +37.5%
Contains more IronIron +1945%
Contains more CopperCopper +157.1%
Contains more ZincZinc +1236.4%
Contains more PhosphorusPhosphorus +213.3%
Contains more ManganeseManganese +464.3%
Contains more SeleniumSelenium +3611.1%
Contains more PotassiumPotassium +48%
Contains less SodiumSodium -93.2%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 B1Vitamin B1 +387.8%
Contains more Vitamin B2Vitamin B2 +218.3%
Contains more Vitamin B3Vitamin B3 +3025%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more FolateFolate +855.6%
Contains more CholineCholine +145.6%
Contains more Vitamin CVitamin C +21400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin KVitamin K +4286%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Watercress DV% diff.
Vitamin K 5.7µg 250µg 204%
Selenium 33.4µg 0.9µg 59%
Iron 4.09mg 0.2mg 49%
Manganese 1.377mg 0.244mg 49%
Vitamin C 0.2mg 43mg 48%
Vitamin B3 6.25mg 0.2mg 38%
Vitamin B1 0.439mg 0.09mg 29%
Sodium 601mg 41mg 24%
Protein 12.96g 2.3g 21%
Vitamin B2 0.382mg 0.12mg 20%
Folate 86µg 9µg 19%
Carbs 55.77g 1.29g 18%
Vitamin A 0µg 160µg 18%
Phosphorus 188mg 60mg 18%
Fiber 4.7g 0.5g 17%
Calories 313kcal 11kcal 15%
Copper 0.198mg 0.077mg 13%
Zinc 1.47mg 0.11mg 12%
Polyunsaturated fat 1.72g 0.035g 11%
Magnesium 59mg 21mg 9%
Fats 4.27g 0.1g 6%
Vitamin E 0.24mg 1mg 5%
Calcium 165mg 120mg 5%
Saturated fat 0.989g 0.027g 4%
Vitamin B5 0.456mg 0.31mg 3%
Potassium 223mg 330mg 3%
Monounsaturated fat 1.019g 0.008g 3%
Vitamin B6 0.153mg 0.129mg 2%
Choline 22.1mg 9mg 2%
Net carbs 51.07g 0.79g N/A
Sugar 6.42g 0.2g N/A
Tryptophan 0.092mg 0.03mg 0%
Threonine 0.299mg 0.133mg 0%
Isoleucine 0.258mg 0.093mg 0%
Leucine 0.461mg 0.166mg 0%
Lysine 0.215mg 0.134mg 0%
Methionine 0.105mg 0.02mg 0%
Phenylalanine 0.315mg 0.114mg 0%
Valine 0.31mg 0.137mg 0%
Histidine 0.15mg 0.04mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +463.5%
Contains more FatsFats +4170%
Contains more CarbsCarbs +4223.3%
Contains more OtherOther +130.8%
Contains more WaterWater +292.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +12637.5%
Contains more Poly. FatPolyunsaturated fat +4814.3%
Contains less Sat. FatSaturated fat -97.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.