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Edible mushroom vs. Watercress — In-Depth Nutrition Comparison

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Differences between Edible mushroom and Watercress

  • Edible mushroom is higher in Copper, Vitamin B5, Vitamin B2, Vitamin B3, and Selenium, however, Watercress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, and Manganese.
  • Watercress's daily need coverage for Vitamin K is 208% higher.
  • Edible mushroom has 18 times more Vitamin B3 than Watercress. While Edible mushroom has 3.607mg of Vitamin B3, Watercress has only 0.2mg.

The food types used in this comparison are Mushrooms, white, raw and Watercress, raw.

Infographic

Edible mushroom 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.
Contains more Iron +150%
Contains more Phosphorus +43.3%
Contains less Sodium -87.8%
Contains more Zinc +372.7%
Contains more Copper +313%
Contains more Selenium +933.3%
Contains more Calcium +3900%
Contains more Magnesium +133.3%
Contains more Manganese +419.1%
Equal in Potassium - 330
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 19% 7% 37% 29% 1% 15% 106% 7% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +150%
Contains more Phosphorus +43.3%
Contains less Sodium -87.8%
Contains more Zinc +372.7%
Contains more Copper +313%
Contains more Selenium +933.3%
Contains more Calcium +3900%
Contains more Magnesium +133.3%
Contains more Manganese +419.1%
Equal in Potassium - 330

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 D +∞%
Contains more Vitamin B2 +235%
Contains more Vitamin B3 +1703.5%
Contains more Vitamin B5 +382.9%
Contains more Folate +88.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +9900%
Contains more Vitamin C +1947.6%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +24%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 6% 7% 21% 93% 68% 90% 24% 13% 5% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +235%
Contains more Vitamin B3 +1703.5%
Contains more Vitamin B5 +382.9%
Contains more Folate +88.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +9900%
Contains more Vitamin C +1947.6%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +24%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +34.3%
Contains more Fats +240%
Contains more Carbs +152.7%
Contains more Other +39.5%
Equal in Water - 95.11
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 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 Protein +34.3%
Contains more Fats +240%
Contains more Carbs +152.7%
Contains more Other +39.5%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +357.1%
Contains less Saturated Fat -46%
Contains more Monounsaturated Fat +∞%
24% 76%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.16 g
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Polyunsaturated fat +357.1%
Contains less Saturated Fat -46%
Contains more Monounsaturated Fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edible mushroom Watercress
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Edible mushroom Watercress Opinion
Net carbs 2.26g 0.79g Edible mushroom
Protein 3.09g 2.3g Edible mushroom
Fats 0.34g 0.1g Edible mushroom
Carbs 3.26g 1.29g Edible mushroom
Calories 22kcal 11kcal Edible mushroom
Fructose 0.17g Edible mushroom
Sugar 1.98g 0.2g Watercress
Fiber 1g 0.5g Edible mushroom
Calcium 3mg 120mg Watercress
Iron 0.5mg 0.2mg Edible mushroom
Magnesium 9mg 21mg Watercress
Phosphorus 86mg 60mg Edible mushroom
Potassium 318mg 330mg Watercress
Sodium 5mg 41mg Edible mushroom
Zinc 0.52mg 0.11mg Edible mushroom
Copper 0.318mg 0.077mg Edible mushroom
Manganese 0.047mg 0.244mg Watercress
Selenium 9.3µg 0.9µg Edible mushroom
Vitamin A 0IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 0.01mg 1mg Watercress
Vitamin D 7IU 0IU Edible mushroom
Vitamin D 0.2µg 0µg Edible mushroom
Vitamin C 2.1mg 43mg Watercress
Vitamin B1 0.081mg 0.09mg Watercress
Vitamin B2 0.402mg 0.12mg Edible mushroom
Vitamin B3 3.607mg 0.2mg Edible mushroom
Vitamin B5 1.497mg 0.31mg Edible mushroom
Vitamin B6 0.104mg 0.129mg Watercress
Folate 17µg 9µg Edible mushroom
Vitamin B12 0.04µg 0µg Edible mushroom
Vitamin K 0µg 250µg Watercress
Tryptophan 0.035mg 0.03mg Edible mushroom
Threonine 0.107mg 0.133mg Watercress
Isoleucine 0.076mg 0.093mg Watercress
Leucine 0.12mg 0.166mg Watercress
Lysine 0.107mg 0.134mg Watercress
Methionine 0.031mg 0.02mg Edible mushroom
Phenylalanine 0.085mg 0.114mg Watercress
Valine 0.232mg 0.137mg Edible mushroom
Histidine 0.057mg 0.04mg Edible mushroom
Saturated Fat 0.05g 0.027g Watercress
Monounsaturated Fat 0g 0.008g Watercress
Polyunsaturated fat 0.16g 0.035g Edible mushroom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
27%
Edible mushroom
91%
Watercress
Minerals Daily Need Coverage Score
27%
Edible mushroom
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.78g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.023g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 36mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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.
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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.