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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.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 +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%
~equal in Calcium ~120mg

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +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.
Crackers Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Watercress 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?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
74%
Watercress
Minerals Daily Need Coverage Score
56%
Crackers
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 7.98g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 685mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 5.535g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 31)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.4)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.