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  6. Fast food vs. Watercress

Fast food vs. Watercress — In-Depth Nutrition Comparison

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How are fast food and watercress different?

  • Fast food is richer in vitamin B12, iron, selenium, vitamin B3, zinc, and vitamin B1, while watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 204% more than fast food.
  • Watercress is lower in saturated fat.
  • Fast food has a higher glycemic index (66) than watercress (32).

Fast foods, hamburger; single, regular patty; plain and Watercress, raw types were used in this article.

Infographic

Fast food 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% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 +28.6%
Contains more IronIron +1430%
Contains more CopperCopper +57.1%
Contains more ZincZinc +2190.9%
Contains more PhosphorusPhosphorus +123.3%
Contains more ManganeseManganese +46.3%
Contains more SeleniumSelenium +2155.6%
Contains more CalciumCalcium +93.5%
Contains more PotassiumPotassium +67.5%
Contains less SodiumSodium -87.6%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin B2Vitamin B2 +202.5%
Contains more Vitamin B3Vitamin B3 +2708.5%
Contains more Vitamin B5Vitamin B5 +71%
Contains more Vitamin B6Vitamin B6 +64.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +788.9%
Contains more CholineCholine +282.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1677.8%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin KVitamin K +5002%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 +618.3%
Contains more FatsFats +11910%
Contains more CarbsCarbs +2341.9%
Contains more OtherOther +26.7%
Contains more WaterWater +147.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 more Mono. FatMonounsaturated fat +60337.5%
Contains more Poly. FatPolyunsaturated fat +4700%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fast food Watercress DV% diff.
Vitamin K 4.9µg 250µg 204%
Vitamin C 0mg 43mg 48%
Vitamin B12 0.89µg 0µg 37%
Iron 3.06mg 0.2mg 36%
Selenium 20.3µg 0.9µg 35%
Vitamin B3 5.617mg 0.2mg 34%
Protein 16.52g 2.3g 28%
Zinc 2.52mg 0.11mg 22%
Saturated fat 4.493g 0.027g 20%
Vitamin B2 0.363mg 0.12mg 19%
Vitamin B1 0.317mg 0.09mg 19%
Fats 12.01g 0.1g 18%
Folate 80µg 9µg 18%
Vitamin A 9µg 160µg 17%
Calories 297kcal 11kcal 14%
Sodium 331mg 41mg 13%
Monounsaturated fat 4.835g 0.008g 12%
Phosphorus 134mg 60mg 11%
Cholesterol 33mg 0mg 11%
Polyunsaturated fat 1.68g 0.035g 11%
Carbs 31.5g 1.29g 10%
Starch 22.87g 9%
Vitamin B6 0.212mg 0.129mg 6%
Calcium 62mg 120mg 6%
Fiber 1.7g 0.5g 5%
Choline 34.4mg 9mg 5%
Manganese 0.357mg 0.244mg 5%
Copper 0.121mg 0.077mg 5%
Vitamin B5 0.53mg 0.31mg 4%
Potassium 197mg 330mg 4%
Vitamin E 0.38mg 1mg 4%
Fructose 2.27g 3%
Vitamin D 0.1µg 0µg 1%
Magnesium 27mg 21mg 1%
Net carbs 29.8g 0.79g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 0.2g N/A
Trans fat 0.514g 0g N/A
Tryptophan 0.144mg 0.03mg 0%
Threonine 0.46mg 0.133mg 0%
Isoleucine 0.642mg 0.093mg 0%
Leucine 1.13mg 0.166mg 0%
Lysine 0.785mg 0.134mg 0%
Methionine 0.306mg 0.02mg 0%
Phenylalanine 0.67mg 0.114mg 0%
Valine 0.728mg 0.137mg 0%
Histidine 0.402mg 0.04mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food 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
43%
Fast food
74%
Watercress
Minerals Daily Need Coverage Score
54%
Fast food
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 290mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 4.466g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.