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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.

Infographic

Cereal 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.
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 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.
Cereal
5
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 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 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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +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
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +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.
Cereal Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Watercress 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?

ok
ok
is better in case of low diet
Cereal Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Cereal
74%
Watercress
Minerals Daily Need Coverage Score
183%
Cereal
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 10.15g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 754mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.233g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. 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.