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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.

Infographic

Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 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.
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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +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.
Egg white Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Egg white Watercress 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?

ok
ok
is better in case of low diet
Egg white 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
10%
Egg white
74%
Watercress
Minerals Daily Need Coverage Score
17%
Egg white
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 125mg)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.