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Butterbur vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between butterbur and watercress?

  • Butterbur is higher in potassium, yet watercress is higher in vitamin A, vitamin C, vitamin B2, phosphorus, vitamin B1, and vitamin B5.
  • Watercress's daily need coverage for vitamin A is 63% more.
  • Butterbur has 2 times more potassium than watercress. While butterbur has 655mg of potassium, watercress has only 330mg.

We used Butterbur, (fuki), raw and Watercress, raw types in this article.

Infographic

Butterbur 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 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
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 +98.5%
Contains more CopperCopper +33.8%
Contains more ZincZinc +45.5%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +12.3%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +16.5%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +400%
~equal in Selenium ~0.9µg

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 105% 1% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
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 CVitamin C +36.5%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B5Vitamin B5 +868.8%
Contains more Vitamin B6Vitamin B6 +34.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.2mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Butterbur Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin A 3µg 160µg 17%
Vitamin C 31.5mg 43mg 13%
Potassium 655mg 330mg 10%
Vitamin B2 0.02mg 0.12mg 8%
Vitamin E 1mg 7%
Phosphorus 12mg 60mg 7%
Vitamin B5 0.032mg 0.31mg 6%
Vitamin B1 0.02mg 0.09mg 6%
Protein 0.39g 2.3g 4%
Copper 0.103mg 0.077mg 3%
Vitamin B6 0.096mg 0.129mg 3%
Fiber 0.5g 2%
Calcium 103mg 120mg 2%
Magnesium 14mg 21mg 2%
Choline 9mg 2%
Iron 0.1mg 0.2mg 1%
Sodium 7mg 41mg 1%
Carbs 3.61g 1.29g 1%
Manganese 0.274mg 0.244mg 1%
Calories 14kcal 11kcal 0%
Fats 0.04g 0.1g 0%
Net carbs 3.61g 0.79g N/A
Sugar 0.2g N/A
Zinc 0.16mg 0.11mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B3 0.2mg 0.2mg 0%
Folate 10µg 9µg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 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 CarbsCarbs +179.8%
Contains more OtherOther +21.7%
Contains more ProteinProtein +489.7%
Contains more FatsFats +150%
~equal in Water ~95.11g

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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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.