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  6. Hamburger vs. Watercress

Hamburger vs. Watercress — In-Depth Nutrition Comparison

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Differences between hamburgers and watercress

  • Hamburgers are higher in vitamin B12, iron, vitamin B3, zinc, and folate; however, watercress is richer in vitamin A and vitamin C.
  • Watercress's daily need coverage for vitamin A is 64% higher.
  • Watercress has less cholesterol.
  • Watercress has a lower glycemic index (32) than hamburgers (66).

The food types used in this comparison are Fast foods, hamburger; double, regular, patty; plain and Watercress, raw.

Infographic

Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
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 +1340%
Contains more CopperCopper +18.2%
Contains more ZincZinc +2509.1%
Contains more PhosphorusPhosphorus +126.7%
Contains more CalciumCalcium +17.6%
Contains more PotassiumPotassium +46%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +12.4%
~equal in Magnesium ~21mg

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 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 +141.1%
Contains more Vitamin B2Vitamin B2 +108.3%
Contains more Vitamin B3Vitamin B3 +2582.5%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +522.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg

All nutrients comparison - raw data values

Nutrient Hamburger Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin B12 1.44µg 0µg 60%
Vitamin C 0mg 43mg 48%
Iron 2.88mg 0.2mg 34%
Vitamin B3 5.365mg 0.2mg 32%
Protein 17.08g 2.3g 30%
Zinc 2.87mg 0.11mg 25%
Saturated fat 5.096g 0.027g 23%
Fats 14.36g 0.1g 22%
Vitamin A 0µg 160µg 18%
Sodium 414mg 41mg 16%
Cholesterol 47mg 0mg 16%
Monounsaturated fat 5.495g 0.008g 14%
Calories 295kcal 11kcal 14%
Folate 56µg 9µg 12%
Vitamin B1 0.217mg 0.09mg 11%
Phosphorus 136mg 60mg 11%
Vitamin B2 0.25mg 0.12mg 10%
Carbs 24.1g 1.29g 8%
Vitamin E 1mg 7%
Vitamin B6 0.203mg 0.129mg 6%
Fructose 2.03g 3%
Potassium 226mg 330mg 3%
Polyunsaturated fat 0.38g 0.035g 2%
Copper 0.091mg 0.077mg 2%
Choline 9mg 2%
Selenium 0.9µg 2%
Calcium 102mg 120mg 2%
Fiber 0.9g 0.5g 2%
Manganese 0.217mg 0.244mg 1%
Net carbs 23.2g 0.79g N/A
Magnesium 20mg 21mg 0%
Sugar 4.15g 0.2g N/A
Vitamin B5 0.31mg 0.31mg 0%
Trans fat 0.814g 0g N/A
Tryptophan 0.206mg 0.03mg 0%
Threonine 0.666mg 0.133mg 0%
Isoleucine 0.716mg 0.093mg 0%
Leucine 1.319mg 0.166mg 0%
Lysine 1.226mg 0.134mg 0%
Methionine 0.37mg 0.02mg 0%
Phenylalanine 0.677mg 0.114mg 0%
Valine 0.823mg 0.137mg 0%
Histidine 0.505mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 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 +642.6%
Contains more FatsFats +14260%
Contains more CarbsCarbs +1768.2%
Contains more OtherOther +49.2%
Contains more WaterWater +122.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 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 +68587.5%
Contains more Poly. FatPolyunsaturated fat +985.7%
Contains less Sat. FatSaturated fat -99.5%

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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. 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.