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  6. Collard Greens vs. Watercress

Collard Greens vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between collard Greens and watercress

  • Collard Greens have more vitamin K, vitamin A, fiber, iron, manganese, and choline, while watercress has more vitamin C and potassium.
  • Collard Greens cover your daily need for vitamin K, 131% more than watercress.
  • Collard Greens contain 8 times more fiber than watercress. While collard Greens contain 4g of fiber, watercress contains only 0.5g.

These are the specific foods used in this comparison Collards, cooked, boiled, drained, without salt and Watercress, raw.

Infographic

Collard Greens 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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
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 CalciumCalcium +17.5%
Contains more IronIron +465%
Contains more ZincZinc +109.1%
Contains less SodiumSodium -63.4%
Contains more ManganeseManganese +109%
Contains more PotassiumPotassium +182.1%
Contains more CopperCopper +51%
Contains more PhosphorusPhosphorus +87.5%
Contains more SeleniumSelenium +80%
~equal in Magnesium ~21mg

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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
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 +137.5%
Contains more Vitamin B3Vitamin B3 +187.5%
Contains more Vitamin KVitamin K +62.6%
Contains more FolateFolate +77.8%
Contains more CholineCholine +326.7%
Contains more Vitamin CVitamin C +136.3%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B5Vitamin B5 +42.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Watercress DV% diff.
Vitamin K 406.6µg 250µg 131%
Vitamin C 18.2mg 43mg 28%
Vitamin A 380µg 160µg 24%
Fiber 4g 0.5g 14%
Iron 1.13mg 0.2mg 12%
Manganese 0.51mg 0.244mg 12%
Potassium 117mg 330mg 6%
Choline 38.4mg 9mg 5%
Phosphorus 32mg 60mg 4%
Vitamin B1 0.04mg 0.09mg 4%
Copper 0.051mg 0.077mg 3%
Vitamin B5 0.218mg 0.31mg 2%
Calcium 141mg 120mg 2%
Vitamin B3 0.575mg 0.2mg 2%
Folate 16µg 9µg 2%
Vitamin B2 0.106mg 0.12mg 1%
Polyunsaturated fat 0.173g 0.035g 1%
Protein 2.71g 2.3g 1%
Calories 33kcal 11kcal 1%
Selenium 0.5µg 0.9µg 1%
Fats 0.72g 0.1g 1%
Sodium 15mg 41mg 1%
Zinc 0.23mg 0.11mg 1%
Carbs 5.65g 1.29g 1%
Vitamin E 0.88mg 1mg 1%
Net carbs 1.65g 0.79g N/A
Magnesium 21mg 21mg 0%
Sugar 0.4g 0.2g N/A
Vitamin B6 0.128mg 0.129mg 0%
Saturated fat 0.047g 0.027g 0%
Monounsaturated fat 0.026g 0.008g 0%
Tryptophan 0.027mg 0.03mg 0%
Threonine 0.074mg 0.133mg 0%
Isoleucine 0.086mg 0.093mg 0%
Leucine 0.13mg 0.166mg 0%
Lysine 0.101mg 0.134mg 0%
Methionine 0.028mg 0.02mg 0%
Phenylalanine 0.075mg 0.114mg 0%
Valine 0.104mg 0.137mg 0%
Histidine 0.04mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 +17.8%
Contains more FatsFats +620%
Contains more CarbsCarbs +338%
Contains more OtherOther +62.2%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 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 +225%
Contains more Poly. FatPolyunsaturated fat +394.3%
Contains less Sat. FatSaturated fat -42.6%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.