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  6. French toast vs. Watercress

French toast vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between french toast and watercress

  • French toast has more selenium, iron, vitamin B2, vitamin B12, and vitamin B1; however, watercress is richer in vitamin A and vitamin C.
  • Watercress covers your daily vitamin A needs 54% more than french toast.
  • French toast has a higher glycemic index. The glycemic index of french toast is 67, while the glycemic index of watercress is 32.

Specific food types used in this comparison are French toast, prepared from recipe, made with low fat (2%) milk and Watercress, raw.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
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 IronIron +735%
Contains more ZincZinc +509.1%
Contains more PhosphorusPhosphorus +95%
Contains more SeleniumSelenium +2133.3%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +146.3%
Contains more CopperCopper +32.8%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +29.8%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 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 +126.7%
Contains more Vitamin B2Vitamin B2 +167.5%
Contains more Vitamin B3Vitamin B3 +714%
Contains more Vitamin B5Vitamin B5 +77.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +377.8%
Contains more Vitamin CVitamin C +14233.3%
Contains more Vitamin AVitamin A +29%
Contains more Vitamin B6Vitamin B6 +74.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient French toast Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 0.3mg 43mg 47%
Cholesterol 116mg 0mg 39%
Selenium 20.1µg 0.9µg 35%
Sodium 479mg 41mg 19%
Iron 1.67mg 0.2mg 18%
Polyunsaturated fat 2.594g 0.035g 17%
Fats 10.8g 0.1g 16%
Vitamin B2 0.321mg 0.12mg 15%
Vitamin B12 0.31µg 0µg 13%
Saturated fat 2.723g 0.027g 12%
Monounsaturated fat 4.524g 0.008g 11%
Protein 7.7g 2.3g 11%
Calories 229kcal 11kcal 11%
Vitamin B1 0.204mg 0.09mg 10%
Folate 43µg 9µg 9%
Vitamin B3 1.628mg 0.2mg 9%
Carbs 25g 1.29g 8%
Phosphorus 117mg 60mg 8%
Vitamin E 1mg 7%
Potassium 134mg 330mg 6%
Zinc 0.67mg 0.11mg 5%
Vitamin B5 0.549mg 0.31mg 5%
Vitamin A 124µg 160µg 4%
Vitamin B6 0.074mg 0.129mg 4%
Calcium 100mg 120mg 2%
Choline 9mg 2%
Fiber 0.5g 2%
Manganese 0.188mg 0.244mg 2%
Copper 0.058mg 0.077mg 2%
Magnesium 17mg 21mg 1%
Net carbs 25g 0.79g N/A
Sugar 0.2g N/A
Tryptophan 0.094mg 0.03mg 0%
Threonine 0.305mg 0.133mg 0%
Isoleucine 0.375mg 0.093mg 0%
Leucine 0.621mg 0.166mg 0%
Lysine 0.413mg 0.134mg 0%
Methionine 0.188mg 0.02mg 0%
Phenylalanine 0.389mg 0.114mg 0%
Valine 0.419mg 0.137mg 0%
Histidine 0.179mg 0.04mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 +234.8%
Contains more FatsFats +10700%
Contains more CarbsCarbs +1838%
Contains more OtherOther +50%
Contains more WaterWater +73.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 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 +56450%
Contains more Poly. FatPolyunsaturated fat +7311.4%
Contains less Sat. FatSaturated fat -99%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.