Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kale, cooked, boiled, drained, with salt
  5. Compare
  6. Kale, cooked, boiled, drained, with salt vs. Watercress

Kale, cooked, boiled, drained, with salt vs. Watercress — In-Depth Nutrition Comparison

Compare

Differences between kale, cooked, boiled, drained, with salt and watercress

  • Kale, cooked, boiled, drained, with salt is higher in vitamin A, copper, iron, manganese, and fiber; however, watercress is richer in vitamin B5.
  • Kale, cooked, boiled, drained, with salt's daily need coverage for vitamin A is 209% higher.
  • Kale, cooked, boiled, drained, with salt has 6 times more sodium than watercress. While kale, cooked, boiled, drained, with salt has 259mg of sodium, watercress has only 41mg.

The food types used in this comparison are Kale, cooked, boiled, drained, with salt and Watercress, raw.

Infographic

Kale, cooked, boiled, drained, with salt 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 13% 22% 20% 34% 52% 6.5% 12% 34% 54% 4.9%
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 +350%
Contains more CopperCopper +102.6%
Contains more ZincZinc +118.2%
Contains more ManganeseManganese +70.5%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +44.7%
Contains more PhosphorusPhosphorus +114.3%
Contains less SodiumSodium -84.2%
~equal in Selenium ~0.9µg

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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 0% 9.8% 0.22%
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 AVitamin A +325.6%
Contains more Vitamin B3Vitamin B3 +150%
Contains more FolateFolate +44.4%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin B1Vitamin B1 +69.8%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B5Vitamin B5 +532.7%
Contains more CholineCholine +2150%
~equal in Vitamin C ~43mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale, cooked, boiled, drained, with salt Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin A 681µg 160µg 58%
Iron 0.9mg 0.2mg 9%
Sodium 259mg 41mg 9%
Copper 0.156mg 0.077mg 9%
Manganese 0.416mg 0.244mg 7%
Fiber 2g 0.5g 6%
Calcium 72mg 120mg 5%
Vitamin B5 0.049mg 0.31mg 5%
Phosphorus 28mg 60mg 5%
Vitamin B2 0.07mg 0.12mg 4%
Potassium 228mg 330mg 3%
Vitamin B1 0.053mg 0.09mg 3%
Choline 0.4mg 9mg 2%
Vitamin C 41mg 43mg 2%
Vitamin B3 0.5mg 0.2mg 2%
Folate 13µg 9µg 1%
Vitamin B6 0.138mg 0.129mg 1%
Polyunsaturated fat 0.193g 0.035g 1%
Calories 28kcal 11kcal 1%
Protein 1.9g 2.3g 1%
Magnesium 18mg 21mg 1%
Vitamin E 0.85mg 1mg 1%
Zinc 0.24mg 0.11mg 1%
Carbs 5.63g 1.29g 1%
Fats 0.4g 0.1g 0%
Net carbs 3.63g 0.79g N/A
Sugar 1.25g 0.2g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.052g 0.027g 0%
Monounsaturated fat 0.03g 0.008g 0%
Tryptophan 0.023mg 0.03mg 0%
Threonine 0.085mg 0.133mg 0%
Isoleucine 0.114mg 0.093mg 0%
Leucine 0.133mg 0.166mg 0%
Lysine 0.114mg 0.134mg 0%
Methionine 0.018mg 0.02mg 0%
Phenylalanine 0.097mg 0.114mg 0%
Valine 0.104mg 0.137mg 0%
Histidine 0.04mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +300%
Contains more CarbsCarbs +336.4%
Contains more ProteinProtein +21.1%
Contains more OtherOther +37.9%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 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 +275%
Contains more Poly. FatPolyunsaturated fat +451.4%
Contains less Sat. FatSaturated fat -48.1%

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. Kale, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169355/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.