Crackers vs. Watercress — In-Depth Nutrition Comparison

Compare

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

Infographic link

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.

Crackers

Watercress

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.

Crackers

Watercress

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

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