Cereal vs. Watercress — In-Depth Nutrition Comparison
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How are cereal and watercress different?
- Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and manganese; however, watercress is richer in vitamin K and calcium.
- Daily need coverage for vitamin B1 for cereal is 517% higher.
- Cereal contains 170 times more iron than watercress. While cereal contains 34.06mg of iron, watercress contains only 0.2mg.
- Watercress has less sodium.
- Watercress has a lower glycemic index (32) than cereal (69).
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Watercress, raw are the varieties used in this article.
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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 IronIron | +16930% |
| Contains more CopperCopper | +77.9% |
| Contains more ZincZinc | +6809.1% |
| Contains more PhosphorusPhosphorus | +28.3% |
| Contains more ManganeseManganese | +223.8% |
| Contains more SeleniumSelenium | +600% |
| Contains more MagnesiumMagnesium | +10.5% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +214.3% |
| Contains less SodiumSodium | -94.8% |
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 | +408.8% |
| Contains more Vitamin B1Vitamin B1 | +6886.7% |
| Contains more Vitamin B2Vitamin B2 | +3125% |
| Contains more Vitamin B3Vitamin B3 | +14710% |
| Contains more Vitamin B6Vitamin B6 | +4540.3% |
| Contains more Vitamin CVitamin C | +11.7% |
| Contains more Vitamin EVitamin E | +1150% |
| Contains more Vitamin B5Vitamin B5 | +37.2% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +163.5% |
| Contains more FatsFats | +980% |
| Contains more CarbsCarbs | +6632.6% |
| Contains more OtherOther | +85.8% |
| Contains more WaterWater | +2416.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 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 | +2450% |
| Contains more Poly. FatPolyunsaturated fat | +911.4% |
| Contains less Sat. FatSaturated fat | -89.6% |
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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| Lower in Cholesterol |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 6.288mg | 0.09mg | 517% |
| Vitamin B6 | 5.986mg | 0.129mg | 451% |
| Iron | 34.06mg | 0.2mg | 423% |
| Vitamin B2 | 3.87mg | 0.12mg | 288% |
| Vitamin K | 0µg | 250µg | 208% |
| Vitamin B3 | 29.62mg | 0.2mg | 184% |
| Vitamin A | 814µg | 160µg | 73% |
| Zinc | 7.6mg | 0.11mg | 68% |
| Sodium | 795mg | 41mg | 33% |
| Carbs | 86.85g | 1.29g | 29% |
| Manganese | 0.79mg | 0.244mg | 24% |
| Calories | 378kcal | 11kcal | 18% |
| Calcium | 10mg | 120mg | 11% |
| Selenium | 6.3µg | 0.9µg | 10% |
| Protein | 6.06g | 2.3g | 8% |
| Copper | 0.137mg | 0.077mg | 7% |
| Potassium | 105mg | 330mg | 7% |
| Vitamin E | 0.08mg | 1mg | 6% |
| Vitamin C | 38.5mg | 43mg | 5% |
| Fiber | 1.4g | 0.5g | 4% |
| Polyunsaturated fat | 0.354g | 0.035g | 2% |
| Choline | 9mg | 2% | |
| Fats | 1.08g | 0.1g | 2% |
| Folate | 9µg | 2% | |
| Phosphorus | 77mg | 60mg | 2% |
| Vitamin B5 | 0.226mg | 0.31mg | 2% |
| Saturated fat | 0.26g | 0.027g | 1% |
| Net carbs | 85.45g | 0.79g | N/A |
| Magnesium | 19mg | 21mg | 0% |
| Sugar | 10.35g | 0.2g | N/A |
| Monounsaturated fat | 0.204g | 0.008g | 0% |
| Tryptophan | 0.066mg | 0.03mg | 0% |
| Threonine | 0.241mg | 0.133mg | 0% |
| Isoleucine | 0.26mg | 0.093mg | 0% |
| Leucine | 0.767mg | 0.166mg | 0% |
| Lysine | 0.113mg | 0.134mg | 0% |
| Methionine | 0.13mg | 0.02mg | 0% |
| Phenylalanine | 0.365mg | 0.114mg | 0% |
| Valine | 0.344mg | 0.137mg | 0% |
| Histidine | 0.162mg | 0.04mg | 0% |
| Fructose | 0.26g | 0% |
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
371%
74%
Minerals Daily Need Coverage Score
183%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 10.15g)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 754mg)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.233g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cereal is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.