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  6. Fenugreek vs. Watercress

Fenugreek vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between fenugreek and watercress

  • Fenugreek has more iron, copper, fiber, manganese, magnesium, vitamin B6, phosphorus, and zinc; however, watercress is richer in vitamin A and vitamin C.
  • Fenugreek covers your daily iron needs 417% more than watercress.
  • Watercress has 49 times less fiber than fenugreek. Fenugreek has 24.6g of fiber, while watercress has 0.5g.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of fenugreek is 0.

Specific food types used in this comparison are Spices, fenugreek seed and Watercress, raw.

Infographic

Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 +809.5%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +133.3%
Contains more IronIron +16665%
Contains more CopperCopper +1341.6%
Contains more ZincZinc +2172.7%
Contains more PhosphorusPhosphorus +393.3%
Contains more ManganeseManganese +403.3%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -38.8%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
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 B1Vitamin B1 +257.8%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +720%
Contains more Vitamin B6Vitamin B6 +365.1%
Contains more FolateFolate +533.3%
Contains more Vitamin CVitamin C +1333.3%
Contains more Vitamin AVitamin A +5233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fenugreek Watercress DV% diff.
Iron 33.53mg 0.2mg 417%
Vitamin K 250µg 208%
Copper 1.11mg 0.077mg 115%
Fiber 24.6g 0.5g 96%
Vitamin C 3mg 43mg 44%
Manganese 1.228mg 0.244mg 43%
Protein 23g 2.3g 41%
Magnesium 191mg 21mg 40%
Vitamin B6 0.6mg 0.129mg 36%
Phosphorus 296mg 60mg 34%
Zinc 2.5mg 0.11mg 22%
Vitamin B1 0.322mg 0.09mg 19%
Carbs 58.35g 1.29g 19%
Vitamin B2 0.366mg 0.12mg 19%
Vitamin A 3µg 160µg 17%
Calories 323kcal 11kcal 16%
Potassium 770mg 330mg 13%
Folate 57µg 9µg 12%
Selenium 6.3µg 0.9µg 10%
Fats 6.41g 0.1g 10%
Vitamin B3 1.64mg 0.2mg 9%
Saturated fat 1.46g 0.027g 7%
Vitamin E 1mg 7%
Calcium 176mg 120mg 6%
Vitamin B5 0.31mg 6%
Choline 9mg 2%
Sodium 67mg 41mg 1%
Net carbs 33.75g 0.79g N/A
Sugar 0.2g N/A
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 0.035g 0%
Tryptophan 0.391mg 0.03mg 0%
Threonine 0.898mg 0.133mg 0%
Isoleucine 1.241mg 0.093mg 0%
Leucine 1.757mg 0.166mg 0%
Lysine 1.684mg 0.134mg 0%
Methionine 0.338mg 0.02mg 0%
Phenylalanine 1.089mg 0.114mg 0%
Valine 1.102mg 0.137mg 0%
Histidine 0.668mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +900%
Contains more FatsFats +6310%
Contains more CarbsCarbs +4423.3%
Contains more OtherOther +183.3%
Contains more WaterWater +975.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -98.2%

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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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.