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  6. Cress, garden, cooked, boiled, drained, with salt vs. Watercress

Cress, garden, cooked, boiled, drained, with salt vs. Watercress — In-Depth Nutrition Comparison

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Important differences between cress, garden, cooked, boiled, drained, with salt and watercress

  • Cress, garden, cooked, boiled, drained, with salt has more vitamin K, vitamin A, iron, folate, and manganese; however, watercress is richer in vitamin C and calcium.
  • Cress, garden, cooked, boiled, drained, with salt's daily need coverage for vitamin K is 111% more.
  • Cress, garden, cooked, boiled, drained, with salt contains 6 times more sodium than watercress. Cress, garden, cooked, boiled, drained, with salt contains 244mg of sodium, while watercress contains 41mg.

The food varieties used in the comparison are Cress, garden, cooked, boiled, drained, with salt and Watercress, raw.

Infographic

Cress, garden, cooked, boiled, drained, with salt vs Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 18% 31% 30% 38% 4.1% 21% 32% 49% 4.9%
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 MagnesiumMagnesium +23.8%
Contains more IronIron +300%
Contains more CopperCopper +48.1%
Contains more ZincZinc +36.4%
Contains more ManganeseManganese +52.5%
Contains more CalciumCalcium +96.7%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -83.2%
~equal in Potassium ~330mg
~equal in Selenium ~0.9µg

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 77% 77% 10% 0% 15% 37% 15% 9.8% 36% 0% 959% 28% 7.5%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +45%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin KVitamin K +53.4%
Contains more FolateFolate +311.1%
Contains more CholineCholine +53.3%
Contains more Vitamin CVitamin C +87%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B5Vitamin B5 +90.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cress, garden, cooked, boiled, drained, with salt Watercress DV% diff.
Vitamin K 383.4µg 250µg 111%
Vitamin C 23mg 43mg 22%
Sodium 244mg 41mg 9%
Iron 0.8mg 0.2mg 8%
Vitamin A 232µg 160µg 8%
Folate 37µg 9µg 7%
Manganese 0.372mg 0.244mg 6%
Calcium 61mg 120mg 6%
Vitamin B3 0.8mg 0.2mg 4%
Copper 0.114mg 0.077mg 4%
Vitamin B5 0.163mg 0.31mg 3%
Vitamin B2 0.16mg 0.12mg 3%
Vitamin E 0.5mg 1mg 3%
Vitamin B1 0.06mg 0.09mg 3%
Vitamin B6 0.157mg 0.129mg 2%
Phosphorus 48mg 60mg 2%
Protein 1.9g 2.3g 1%
Choline 13.8mg 9mg 1%
Polyunsaturated fat 0.196g 0.035g 1%
Calories 23kcal 11kcal 1%
Fats 0.6g 0.1g 1%
Fiber 0.7g 0.5g 1%
Potassium 353mg 330mg 1%
Magnesium 26mg 21mg 1%
Carbs 3.8g 1.29g 1%
Net carbs 3.1g 0.79g N/A
Sugar 3.11g 0.2g N/A
Zinc 0.15mg 0.11mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.02g 0.027g 0%
Monounsaturated fat 0.205g 0.008g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.9 g
Fats: 0.6 g
Carbs: 3.8 g
Water: 92.5 g
Other: 1.2 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 FatsFats +500%
Contains more CarbsCarbs +194.6%
Contains more ProteinProtein +21.1%
~equal in Water ~95.11g
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.196 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 less Sat. FatSaturated fat -25.9%
Contains more Mono. FatMonounsaturated fat +2462.5%
Contains more Poly. FatPolyunsaturated fat +460%

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. Cress, garden, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169350/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.