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  6. Asparagus vs. Watercress

Asparagus vs. Watercress — In-Depth Nutrition Comparison

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Important differences between asparagus and watercress

  • Asparagus has more iron, copper, folate, and fiber; however, watercress is richer in vitamin K, vitamin A, vitamin C, and calcium.
  • Watercress's daily need coverage for vitamin K is 174% more.
  • Asparagus contains 11 times more iron than watercress. Asparagus contains 2.14mg of iron, while watercress contains 0.2mg.

The food varieties used in the comparison are Asparagus, raw and Watercress, raw.

Infographic

Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 +970%
Contains more CopperCopper +145.5%
Contains more ZincZinc +390.9%
Contains less SodiumSodium -95.1%
Contains more SeleniumSelenium +155.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +63.4%
Contains more PhosphorusPhosphorus +15.4%
Contains more ManganeseManganese +54.4%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 EVitamin E +13%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B3Vitamin B3 +389%
Contains more FolateFolate +477.8%
Contains more CholineCholine +77.8%
Contains more Vitamin CVitamin C +667.9%
Contains more Vitamin AVitamin A +321.1%
Contains more Vitamin B5Vitamin B5 +13.1%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more Vitamin KVitamin K +501%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Watercress DV% diff.
Vitamin K 41.6µg 250µg 174%
Vitamin C 5.6mg 43mg 42%
Iron 2.14mg 0.2mg 24%
Vitamin A 38µg 160µg 14%
Copper 0.189mg 0.077mg 12%
Folate 52µg 9µg 11%
Calcium 24mg 120mg 10%
Fiber 2.1g 0.5g 6%
Vitamin B3 0.978mg 0.2mg 5%
Vitamin B1 0.143mg 0.09mg 4%
Zinc 0.54mg 0.11mg 4%
Manganese 0.158mg 0.244mg 4%
Potassium 202mg 330mg 4%
Vitamin B6 0.091mg 0.129mg 3%
Selenium 2.3µg 0.9µg 3%
Sodium 2mg 41mg 2%
Vitamin B2 0.141mg 0.12mg 2%
Magnesium 14mg 21mg 2%
Vitamin B5 0.274mg 0.31mg 1%
Choline 16mg 9mg 1%
Fructose 1g 1%
Phosphorus 52mg 60mg 1%
Carbs 3.88g 1.29g 1%
Vitamin E 1.13mg 1mg 1%
Calories 20kcal 11kcal 0%
Protein 2.2g 2.3g 0%
Fats 0.12g 0.1g 0%
Net carbs 1.78g 0.79g N/A
Sugar 1.88g 0.2g N/A
Saturated fat 0.04g 0.027g 0%
Monounsaturated fat 0g 0.008g 0%
Polyunsaturated fat 0.05g 0.035g 0%
Tryptophan 0.027mg 0.03mg 0%
Threonine 0.084mg 0.133mg 0%
Isoleucine 0.075mg 0.093mg 0%
Leucine 0.128mg 0.166mg 0%
Lysine 0.104mg 0.134mg 0%
Methionine 0.031mg 0.02mg 0%
Phenylalanine 0.075mg 0.114mg 0%
Valine 0.115mg 0.137mg 0%
Histidine 0.049mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 FatsFats +20%
Contains more CarbsCarbs +200.8%
Contains more OtherOther +106.9%
~equal in Protein ~2.3g
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 Poly. FatPolyunsaturated fat +42.9%
Contains less Sat. FatSaturated fat -32.5%
Contains more Mono. FatMonounsaturated fat +∞%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.