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  6. Brussels sprouts vs. Watercress

Brussels sprouts vs. Watercress — In-Depth Nutrition Comparison

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How are Brussels sprouts and watercress different?

  • Brussels sprouts are higher in vitamin C, iron, fiber, folate, and vitamin B6; however, watercress is richer in vitamin K, vitamin A, and calcium.
  • Daily need coverage for vitamin K for watercress is 61% higher.
  • Brussels sprouts contain 8 times more fiber than watercress. While Brussels sprouts contain 3.8g of fiber, watercress contains only 0.5g.

Brussels sprouts, raw and Watercress, raw are the varieties used in this article.

Infographic

Brussels sprouts vs Watercress infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 PotassiumPotassium +17.9%
Contains more IronIron +600%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +15%
Contains less SodiumSodium -39%
Contains more ManganeseManganese +38.1%
Contains more SeleniumSelenium +77.8%
Contains more CalciumCalcium +185.7%
~equal in Magnesium ~21mg
~equal in Copper ~0.077mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 283% 0% 13% 18% 35% 21% 14% 19% 51% 0% 443% 46%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 53% 20% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Contains more Vitamin CVitamin C +97.7%
Contains more Vitamin B1Vitamin B1 +54.4%
Contains more Vitamin B3Vitamin B3 +272.5%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more FolateFolate +577.8%
Contains more Vitamin AVitamin A +321.1%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin KVitamin K +41.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Watercress DV% diff.
Polyunsaturated fat 153g 0.035g 1020%
Vitamin K 177µg 250µg 61%
Vitamin C 85mg 43mg 47%
Iron 1.4mg 0.2mg 15%
Vitamin A 38µg 160µg 14%
Fiber 3.8g 0.5g 13%
Folate 61µg 9µg 13%
Calcium 42mg 120mg 8%
Vitamin B6 0.219mg 0.129mg 7%
Manganese 0.337mg 0.244mg 4%
Vitamin B1 0.139mg 0.09mg 4%
Carbs 8.95g 1.29g 3%
Zinc 0.42mg 0.11mg 3%
Vitamin B3 0.745mg 0.2mg 3%
Calories 43kcal 11kcal 2%
Protein 3.38g 2.3g 2%
Potassium 389mg 330mg 2%
Vitamin B2 0.09mg 0.12mg 2%
Choline 19.1mg 9mg 2%
Copper 0.07mg 0.077mg 1%
Phosphorus 69mg 60mg 1%
Sodium 25mg 41mg 1%
Vitamin E 0.88mg 1mg 1%
Selenium 1.6µg 0.9µg 1%
Fructose 0.93g 1%
Protein per 100 calories 7.9g 21g N/A
Calories per 10 g protein 127kcal 48kcal N/A
Weight per 100 calories 233g 909g N/A
Fats 0.3g 0.1g 0%
Net carbs 5.15g 0.79g N/A
Magnesium 23mg 21mg 0%
Sugar 2.2g 0.2g N/A
Vitamin B5 0.309mg 0.31mg 0%
Saturated fat 0.062g 0.027g 0%
Monounsaturated fat 0.023g 0.008g 0%
Tryptophan 0.037mg 0.03mg 0%
Threonine 0.12mg 0.133mg 0%
Isoleucine 0.132mg 0.093mg 0%
Leucine 0.152mg 0.166mg 0%
Lysine 0.154mg 0.134mg 0%
Methionine 0.032mg 0.02mg 0%
Phenylalanine 0.098mg 0.114mg 0%
Valine 0.155mg 0.137mg 0%
Histidine 0.076mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +47%
Contains more FatsFats +200%
Contains more CarbsCarbs +593.8%
Contains more WaterWater +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 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 +187.5%
Contains more Poly. FatPolyunsaturated fat +437042.9%
Contains less Sat. FatSaturated fat -56.5%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.