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  6. Buckwheat vs. Watercress

Buckwheat vs. Watercress — In-Depth Nutrition Comparison

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Differences between buckwheat and watercress

  • Buckwheat is higher in fiber, copper, iron, magnesium, and manganese; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, and potassium.
  • Watercress's daily need coverage for vitamin K is 207% higher.
  • Buckwheat has 5 times more fiber than watercress. While buckwheat has 2.7g of fiber, watercress has only 0.5g.
  • Watercress has a lower glycemic index (32) than buckwheat (51).

The food types used in this comparison are Buckwheat groats, roasted, cooked and Watercress, raw.

Infographic

Buckwheat vs Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 +142.9%
Contains more IronIron +300%
Contains more CopperCopper +89.6%
Contains more ZincZinc +454.5%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +65.2%
Contains more SeleniumSelenium +144.4%
Contains more CalciumCalcium +1614.3%
Contains more PotassiumPotassium +275%

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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 +370%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more FolateFolate +55.6%
Contains more CholineCholine +123.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B6Vitamin B6 +67.5%
Contains more Vitamin KVitamin K +13057.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Watercress DV% diff.
Vitamin K 1.9µg 250µg 207%
Vitamin C 0mg 43mg 48%
Vitamin A 0µg 160µg 18%
Calcium 7mg 120mg 11%
Fiber 2.7g 0.5g 9%
Iron 0.8mg 0.2mg 8%
Copper 0.146mg 0.077mg 8%
Manganese 0.403mg 0.244mg 7%
Potassium 88mg 330mg 7%
Magnesium 51mg 21mg 7%
Vitamin E 0.09mg 1mg 6%
Carbs 19.94g 1.29g 6%
Vitamin B2 0.039mg 0.12mg 6%
Vitamin B3 0.94mg 0.2mg 5%
Zinc 0.61mg 0.11mg 5%
Vitamin B6 0.077mg 0.129mg 4%
Calories 92kcal 11kcal 4%
Vitamin B1 0.04mg 0.09mg 4%
Sodium 4mg 41mg 2%
Protein 3.38g 2.3g 2%
Choline 20.1mg 9mg 2%
Selenium 2.2µg 0.9µg 2%
Polyunsaturated fat 0.188g 0.035g 1%
Phosphorus 70mg 60mg 1%
Vitamin B5 0.359mg 0.31mg 1%
Fats 0.62g 0.1g 1%
Folate 14µg 9µg 1%
Net carbs 17.24g 0.79g N/A
Sugar 0.9g 0.2g N/A
Saturated fat 0.134g 0.027g 0%
Monounsaturated fat 0.188g 0.008g 0%
Tryptophan 0.049mg 0.03mg 0%
Threonine 0.129mg 0.133mg 0%
Isoleucine 0.127mg 0.093mg 0%
Leucine 0.212mg 0.166mg 0%
Lysine 0.172mg 0.134mg 0%
Methionine 0.044mg 0.02mg 0%
Phenylalanine 0.133mg 0.114mg 0%
Valine 0.173mg 0.137mg 0%
Histidine 0.079mg 0.04mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +520%
Contains more CarbsCarbs +1445.7%
Contains more WaterWater +25.8%
Contains more OtherOther +179.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 +2250%
Contains more Poly. FatPolyunsaturated fat +437.1%
Contains less Sat. FatSaturated fat -79.9%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.