Egg white vs. Watercress — In-Depth Nutrition Comparison
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A recap on differences between egg whites and watercress
- Egg whites have more selenium and vitamin B2; however, watercress is higher in vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B6, vitamin B1, and vitamin E.
- Watercress covers your daily vitamin K needs 208% more than egg whites.
- Watercress contains 22 times less selenium than egg whites. Egg whites contain 20µg of selenium, while watercress contains 0.9µg.
- The glycemic index of watercress is higher.
Food varieties used in this article are Egg, white, raw, fresh 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 SeleniumSelenium | +2122.2% |
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more CalciumCalcium | +1614.3% |
| Contains more PotassiumPotassium | +102.5% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +234.8% |
| Contains more ZincZinc | +266.7% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -75.3% |
| Contains more ManganeseManganese | +2118.2% |
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 B2Vitamin B2 | +265.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2150% |
| Contains more Vitamin B3Vitamin B3 | +90.5% |
| Contains more Vitamin B5Vitamin B5 | +63.2% |
| Contains more Vitamin B6Vitamin B6 | +2480% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +125% |
| Contains more CholineCholine | +718.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +373.9% |
| Contains more FatsFats | +70% |
| Contains more CarbsCarbs | +76.7% |
| Contains more OtherOther | +90.5% |
~equal in
Water
~95.11g
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 price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0µg | 250µg | 208% |
| Vitamin C | 0mg | 43mg | 48% |
| Selenium | 20µg | 0.9µg | 35% |
| Vitamin B2 | 0.439mg | 0.12mg | 25% |
| Vitamin A | 0µg | 160µg | 18% |
| Protein | 10.9g | 2.3g | 17% |
| Calcium | 7mg | 120mg | 11% |
| Vitamin B6 | 0.005mg | 0.129mg | 10% |
| Manganese | 0.011mg | 0.244mg | 10% |
| Vitamin E | 0mg | 1mg | 7% |
| Vitamin B1 | 0.004mg | 0.09mg | 7% |
| Copper | 0.023mg | 0.077mg | 6% |
| Phosphorus | 15mg | 60mg | 6% |
| Sodium | 166mg | 41mg | 5% |
| Potassium | 163mg | 330mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B5 | 0.19mg | 0.31mg | 2% |
| Calories | 52kcal | 11kcal | 2% |
| Fiber | 0g | 0.5g | 2% |
| Iron | 0.08mg | 0.2mg | 2% |
| Magnesium | 11mg | 21mg | 2% |
| Zinc | 0.03mg | 0.11mg | 1% |
| Vitamin B3 | 0.105mg | 0.2mg | 1% |
| Folate | 4µg | 9µg | 1% |
| Choline | 1.1mg | 9mg | 1% |
| Fats | 0.17g | 0.1g | 0% |
| Carbs | 0.73g | 1.29g | 0% |
| Net carbs | 0.73g | 0.79g | N/A |
| Sugar | 0.71g | 0.2g | N/A |
| Saturated fat | 0g | 0.027g | 0% |
| Monounsaturated fat | 0g | 0.008g | 0% |
| Polyunsaturated fat | 0g | 0.035g | 0% |
| Tryptophan | 0.125mg | 0.03mg | 0% |
| Threonine | 0.449mg | 0.133mg | 0% |
| Isoleucine | 0.661mg | 0.093mg | 0% |
| Leucine | 1.016mg | 0.166mg | 0% |
| Lysine | 0.806mg | 0.134mg | 0% |
| Methionine | 0.399mg | 0.02mg | 0% |
| Phenylalanine | 0.686mg | 0.114mg | 0% |
| Valine | 0.809mg | 0.137mg | 0% |
| Histidine | 0.29mg | 0.04mg | 0% |
| Fructose | 0.07g | 0% |
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
10%
74%
Minerals Daily Need Coverage Score
17%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 125mg)
Which food is cheaper?
Watercress is cheaper (difference - $1)
Which food is richer in minerals?
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)