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Merlot vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between merlot and watercress

  • The amount of vitamin C, calcium, copper, vitamin B1, vitamin B2, potassium, vitamin B5, vitamin B6, and phosphorus in watercress is higher than in merlot.
  • Watercress covers your daily need for vitamin C, 48% more than merlot.
  • Merlot has a lower glycemic index. The glycemic index of merlot is 15, while the glycemic index of watercress is 32.

These are the specific foods used in this comparison Alcoholic Beverage, wine, table, red, Merlot and Watercress, raw.

Infographic

Merlot 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.
Merlot
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 11% 17% 3.7% 3.8% 9.9% 0.52% 17% 1.1%
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 +130%
Contains more ZincZinc +27.3%
Contains less SodiumSodium -90.2%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +159.8%
Contains more CopperCopper +600%
Contains more PhosphorusPhosphorus +160.9%
Contains more ManganeseManganese +84.8%
Contains more SeleniumSelenium +350%

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.
Merlot
1
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% 1.3% 7.2% 4.2% 1.8% 13% 0% 0% 0.75% 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 +12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B2Vitamin B2 +287.1%
Contains more Vitamin B5Vitamin B5 +933.3%
Contains more Vitamin B6Vitamin B6 +126.3%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Merlot
2
3% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.51 g
Water: 86.59 g
Other: 10.83 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 CarbsCarbs +94.6%
Contains more OtherOther +802.5%
Contains more ProteinProtein +3185.7%
Contains more FatsFats +∞%
~equal in Water ~95.11g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Merlot Watercress
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Merlot Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 0mg 43mg 48%
Vitamin A 160µg 18%
Calcium 8mg 120mg 11%
Vitamin B1 0.005mg 0.09mg 7%
Vitamin B2 0.031mg 0.12mg 7%
Vitamin E 1mg 7%
Copper 0.011mg 0.077mg 7%
Vitamin B6 0.057mg 0.129mg 6%
Vitamin B5 0.03mg 0.31mg 6%
Potassium 127mg 330mg 6%
Phosphorus 23mg 60mg 5%
Manganese 0.132mg 0.244mg 5%
Protein 0.07g 2.3g 4%
Calories 83kcal 11kcal 4%
Iron 0.46mg 0.2mg 3%
Sodium 4mg 41mg 2%
Folate 1µg 9µg 2%
Magnesium 12mg 21mg 2%
Choline 9mg 2%
Fiber 0g 0.5g 2%
Selenium 0.2µg 0.9µg 1%
Fats 0g 0.1g 0%
Carbs 2.51g 1.29g 0%
Net carbs 2.51g 0.79g N/A
Sugar 0.62g 0.2g N/A
Zinc 0.14mg 0.11mg 0%
Vitamin B3 0.224mg 0.2mg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

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

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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
2%
Merlot
74%
Watercress
Minerals Daily Need Coverage Score
8%
Merlot
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Cholesterol?
Merlot
Merlot is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Merlot
Merlot contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Merlot
Merlot is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Merlot
Merlot is lower in glycemic index (difference - 17)

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. Merlot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171925/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.