Broccoli raab, cooked vs. Watercress — In-Depth Nutrition Comparison
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How are Broccoli raab, cooked and Watercress different?
- Broccoli raab, cooked is richer in Folate, Iron, Vitamin B3, Vitamin E, Fiber, Vitamin A, Vitamin B6, Vitamin B1, and Manganese, while Watercress is higher in Vitamin C.
- Broccoli raab, cooked covers your daily need of Folate 16% more than Watercress.
- Broccoli raab, cooked contains 10 times more Vitamin B3 than Watercress. Broccoli raab, cooked contains 2.015mg of Vitamin B3, while Watercress contains 0.2mg.
Broccoli raab, cooked and Watercress, raw types were used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more IronIron | +535% |
| Contains more ZincZinc | +390.9% |
| Contains more PhosphorusPhosphorus | +36.7% |
| Contains more ManganeseManganese | +55.7% |
| Contains more SeleniumSelenium | +44.4% |
| Contains less SodiumSodium | -26.8% |
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.
| Contains more Vitamin AVitamin A | +42.1% |
| Contains more Vitamin EVitamin E | +153% |
| Contains more Vitamin B1Vitamin B1 | +87.8% |
| Contains more Vitamin B2Vitamin B2 | +16.7% |
| Contains more Vitamin B3Vitamin B3 | +907.5% |
| Contains more Vitamin B5Vitamin B5 | +44.5% |
| Contains more Vitamin B6Vitamin B6 | +70.5% |
| Contains more FolateFolate | +688.9% |
| Contains more CholineCholine | +273.3% |
| Contains more Vitamin CVitamin C | +16.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.83 g
Fats:
0.52 g
Carbs:
3.12 g
Water:
91.41 g
Other:
1.12 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +66.5% |
| Contains more FatsFats | +420% |
| Contains more CarbsCarbs | +141.9% |
~equal in
Water
~95.11g
~equal in
Other
~1.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.057 g
Monounsaturated Fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.15 g
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 | +275% |
| Contains more Poly. FatPolyunsaturated fat | +328.6% |
| Contains less Sat. FatSaturated Fat | -52.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 33kcal | 11kcal |
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| Protein | 3.83g | 2.3g |
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| Fats | 0.52g | 0.1g |
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| Vitamin C | 37mg | 43mg |
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| Net carbs | 0.32g | 0.79g |
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| Carbs | 3.12g | 1.29g |
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| Magnesium | 27mg | 21mg |
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| Calcium | 118mg | 120mg |
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| Potassium | 343mg | 330mg |
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| Iron | 1.27mg | 0.2mg |
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| Sugar | 0.62g | 0.2g |
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| Fiber | 2.8g | 0.5g |
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| Copper | 0.075mg | 0.077mg |
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| Zinc | 0.54mg | 0.11mg |
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| Phosphorus | 82mg | 60mg |
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| Sodium | 56mg | 41mg |
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| Vitamin A | 4533IU | 3191IU |
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| Vitamin A | 227µg | 160µg |
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| Vitamin E | 2.53mg | 1mg |
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| Manganese | 0.38mg | 0.244mg |
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| Selenium | 1.3µg | 0.9µg |
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| Vitamin B1 | 0.169mg | 0.09mg |
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| Vitamin B2 | 0.14mg | 0.12mg |
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| Vitamin B3 | 2.015mg | 0.2mg |
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| Vitamin B5 | 0.448mg | 0.31mg |
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| Vitamin B6 | 0.22mg | 0.129mg |
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| Vitamin K | 256µg | 250µg |
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| Folate | 71µg | 9µg |
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| Choline | 33.6mg | 9mg |
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| Saturated Fat | 0.057g | 0.027g |
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| Monounsaturated Fat | 0.03g | 0.008g |
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| Polyunsaturated fat | 0.15g | 0.035g |
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| Tryptophan | 0.052mg | 0.03mg |
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| Threonine | 0.128mg | 0.133mg |
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| Isoleucine | 0.125mg | 0.093mg |
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| Leucine | 0.206mg | 0.166mg |
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| Lysine | 0.239mg | 0.134mg |
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| Methionine | 0.058mg | 0.02mg |
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| Phenylalanine | 0.154mg | 0.114mg |
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| Valine | 0.184mg | 0.137mg |
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| Histidine | 0.08mg | 0.04mg |
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| Fructose | 0.24g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
84%
Minerals Daily Need Coverage Score
27%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Broccoli raab, cooked is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Broccoli raab, cooked is relatively richer in minerals
Which food is richer in vitamins?
Broccoli raab, cooked is relatively richer in vitamins
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 ($)