Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Gratin vs. Watercress — In-Depth Nutrition Comparison

Compare

The main differences between gratin and watercress

  • Gratin has more copper, phosphorus, iron, zinc, and fiber; however, watercress has more vitamin A and vitamin C.
  • Daily need coverage for vitamin A for watercress is 59% higher.

Food types used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Watercress, raw.

Infographic

Gratin 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.
Gratin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 PotassiumPotassium +20%
Contains more IronIron +220%
Contains more CopperCopper +107.8%
Contains more ZincZinc +527.3%
Contains more PhosphorusPhosphorus +88.3%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +51.6%
~equal in Magnesium ~21mg
~equal in Calcium ~120mg

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.
Gratin
4
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 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 B3Vitamin B3 +396.5%
Contains more Vitamin B5Vitamin B5 +24.8%
Contains more Vitamin B6Vitamin B6 +34.9%
Contains more FolateFolate +22.2%
Contains more Vitamin CVitamin C +334.3%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B1Vitamin B1 +40.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +120%
Contains more FatsFats +7490%
Contains more CarbsCarbs +773.6%
Contains more OtherOther +73.3%
Contains more WaterWater +28.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 +26762.5%
Contains more Poly. FatPolyunsaturated fat +688.6%
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.
Gratin Watercress
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gratin Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 9.9mg 43mg 37%
Saturated fat 4.733g 0.027g 21%
Sodium 433mg 41mg 17%
Fats 7.59g 0.1g 12%
Vitamin A 64µg 160µg 11%
Copper 0.16mg 0.077mg 9%
Cholesterol 23mg 0mg 8%
Phosphorus 113mg 60mg 8%
Vitamin E 1mg 7%
Calories 132kcal 11kcal 6%
Protein 5.06g 2.3g 6%
Iron 0.64mg 0.2mg 6%
Fiber 1.8g 0.5g 5%
Zinc 0.69mg 0.11mg 5%
Monounsaturated fat 2.149g 0.008g 5%
Vitamin B3 0.993mg 0.2mg 5%
Manganese 0.161mg 0.244mg 4%
Vitamin B6 0.174mg 0.129mg 3%
Selenium 2.7µg 0.9µg 3%
Carbs 11.27g 1.29g 3%
Vitamin B1 0.064mg 0.09mg 2%
Polyunsaturated fat 0.276g 0.035g 2%
Potassium 396mg 330mg 2%
Vitamin B5 0.387mg 0.31mg 2%
Choline 9mg 2%
Folate 11µg 9µg 1%
Net carbs 9.47g 0.79g N/A
Magnesium 20mg 21mg 0%
Calcium 119mg 120mg 0%
Sugar 0.2g N/A
Vitamin B2 0.116mg 0.12mg 0%
Tryptophan 0.07mg 0.03mg 0%
Threonine 0.192mg 0.133mg 0%
Isoleucine 0.284mg 0.093mg 0%
Leucine 0.443mg 0.166mg 0%
Lysine 0.381mg 0.134mg 0%
Methionine 0.117mg 0.02mg 0%
Phenylalanine 0.254mg 0.114mg 0%
Valine 0.325mg 0.137mg 0%
Histidine 0.151mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
14%
Gratin
74%
Watercress
Minerals Daily Need Coverage Score
32%
Gratin
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 392mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 4.706g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.