Crackers vs. Watercress — In-Depth Nutrition Comparison
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Significant differences between crackers and watercress
- Crackers have more iron, vitamin B1, phosphorus, vitamin B3, and vitamin B2; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
- Watercress covers your daily vitamin K needs 151% more than crackers.
- Watercress has 206 times less saturated fat than crackers. Crackers have 5.562g of saturated fat, while watercress has 0.027g.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of watercress is 32.
Specific food types used in this comparison are Crackers, standard snack-type, regular and Watercress, raw.
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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 | +1915% |
| Contains more CopperCopper | +35.1% |
| Contains more ZincZinc | +345.5% |
| Contains more PhosphorusPhosphorus | +313.3% |
| Contains more ManganeseManganese | +101.2% |
| Contains more SeleniumSelenium | +644.4% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +179.7% |
| Contains less SodiumSodium | -94.4% |
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 EVitamin E | +203% |
| Contains more Vitamin B1Vitamin B1 | +362.2% |
| Contains more Vitamin B2Vitamin B2 | +280% |
| Contains more Vitamin B3Vitamin B3 | +2076% |
| Contains more Vitamin B5Vitamin B5 | +34.5% |
| Contains more FolateFolate | +922.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +104.8% |
| Contains more Vitamin KVitamin K | +260.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +188.7% |
| Contains more FatsFats | +26330% |
| Contains more CarbsCarbs | +4651.9% |
| Contains more OtherOther | +107.5% |
| Contains more WaterWater | +2929% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 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 | +81812.5% |
| Contains more Poly. FatPolyunsaturated fat | +37434.3% |
| Contains less Sat. FatSaturated fat | -99.5% |
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 price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 69.3µg | 250µg | 151% |
| Polyunsaturated fat | 13.137g | 0.035g | 87% |
| Vitamin C | 0mg | 43mg | 48% |
| Iron | 4.03mg | 0.2mg | 48% |
| Fats | 26.43g | 0.1g | 41% |
| Sodium | 726mg | 41mg | 30% |
| Phosphorus | 248mg | 60mg | 27% |
| Vitamin B1 | 0.416mg | 0.09mg | 27% |
| Vitamin B3 | 4.352mg | 0.2mg | 26% |
| Vitamin B2 | 0.456mg | 0.12mg | 26% |
| Saturated fat | 5.562g | 0.027g | 25% |
| Calories | 510kcal | 11kcal | 25% |
| Folate | 92µg | 9µg | 21% |
| Starch | 49.69g | 20% | |
| Carbs | 61.3g | 1.29g | 20% |
| Vitamin A | 0µg | 160µg | 18% |
| Monounsaturated fat | 6.553g | 0.008g | 16% |
| Vitamin E | 3.03mg | 1mg | 14% |
| Manganese | 0.491mg | 0.244mg | 11% |
| Selenium | 6.7µg | 0.9µg | 11% |
| Protein | 6.64g | 2.3g | 9% |
| Fiber | 2.3g | 0.5g | 7% |
| Potassium | 118mg | 330mg | 6% |
| Vitamin B6 | 0.063mg | 0.129mg | 5% |
| Zinc | 0.49mg | 0.11mg | 3% |
| Copper | 0.104mg | 0.077mg | 3% |
| Vitamin B5 | 0.417mg | 0.31mg | 2% |
| Magnesium | 18mg | 21mg | 1% |
| Net carbs | 59g | 0.79g | N/A |
| Calcium | 120mg | 120mg | 0% |
| Sugar | 8.18g | 0.2g | N/A |
| Trans fat | 1.076g | 0g | N/A |
| Choline | 9.6mg | 9mg | 0% |
| Tryptophan | 0.084mg | 0.03mg | 0% |
| Threonine | 0.193mg | 0.133mg | 0% |
| Isoleucine | 0.246mg | 0.093mg | 0% |
| Leucine | 0.471mg | 0.166mg | 0% |
| Lysine | 0.103mg | 0.134mg | 0% |
| Methionine | 0.112mg | 0.02mg | 0% |
| Phenylalanine | 0.331mg | 0.114mg | 0% |
| Valine | 0.294mg | 0.137mg | 0% |
| Histidine | 0.145mg | 0.04mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
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
49%
74%
Minerals Daily Need Coverage Score
56%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 7.98g)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 685mg)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 5.535g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 31)
Which food is cheaper?
Watercress is cheaper (difference - $2.4)
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.