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  6. Mixed nuts vs. Watercress

Mixed nuts vs. Watercress — In-Depth Nutrition Comparison

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How are mixed nuts and watercress different?

  • Mixed nuts are richer in copper, manganese, selenium, phosphorus, magnesium, vitamin B3, and vitamin E, while watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 204% more than mixed nuts.
  • Mixed nuts contain 39 times more vitamin B3 than watercress. Mixed nuts contain 7.709mg of vitamin B3, while watercress contains 0.2mg.

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Watercress, raw types were used in this article.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 MagnesiumMagnesium +990.5%
Contains more PotassiumPotassium +91.5%
Contains more IronIron +1205%
Contains more CopperCopper +1077.9%
Contains more ZincZinc +2954.5%
Contains more PhosphorusPhosphorus +660%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +736.1%
Contains more SeleniumSelenium +3666.7%
~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.
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 +682%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B2Vitamin B2 +63.3%
Contains more Vitamin B3Vitamin B3 +3754.5%
Contains more Vitamin B5Vitamin B5 +267.7%
Contains more Vitamin B6Vitamin B6 +172.9%
Contains more FolateFolate +822.2%
Contains more CholineCholine +477.8%
Contains more Vitamin CVitamin C +8500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +4286%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Watercress DV% diff.
Vitamin K 5.7µg 250µg 204%
Polyunsaturated fat 14.612g 0.035g 97%
Copper 0.907mg 0.077mg 92%
Fats 53.95g 0.1g 83%
Manganese 2.04mg 0.244mg 78%
Monounsaturated fat 28.488g 0.008g 71%
Selenium 33.9µg 0.9µg 60%
Phosphorus 456mg 60mg 57%
Magnesium 229mg 21mg 50%
Vitamin B3 7.709mg 0.2mg 47%
Vitamin C 0.5mg 43mg 47%
Vitamin E 7.82mg 1mg 45%
Saturated fat 8.711g 0.027g 39%
Protein 20.04g 2.3g 35%
Calories 607kcal 11kcal 30%
Iron 2.61mg 0.2mg 30%
Zinc 3.36mg 0.11mg 30%
Fiber 7g 0.5g 26%
Folate 83µg 9µg 19%
Vitamin A 0µg 160µg 18%
Vitamin B5 1.14mg 0.31mg 17%
Vitamin B6 0.352mg 0.129mg 17%
Potassium 632mg 330mg 9%
Vitamin B1 0.189mg 0.09mg 8%
Choline 52mg 9mg 8%
Carbs 21.05g 1.29g 7%
Vitamin B2 0.196mg 0.12mg 6%
Starch 4.2g 2%
Sodium 5mg 41mg 2%
Net carbs 14.05g 0.79g N/A
Calcium 117mg 120mg 0%
Sugar 4.15g 0.2g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.03mg 0%
Threonine 0.703mg 0.133mg 0%
Isoleucine 0.826mg 0.093mg 0%
Leucine 1.656mg 0.166mg 0%
Lysine 0.782mg 0.134mg 0%
Methionine 0.283mg 0.02mg 0%
Phenylalanine 1.182mg 0.114mg 0%
Valine 1.001mg 0.137mg 0%
Histidine 0.572mg 0.04mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +771.3%
Contains more FatsFats +53850%
Contains more CarbsCarbs +1531.8%
Contains more OtherOther +140%
Contains more WaterWater +4472.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +356000%
Contains more Poly. FatPolyunsaturated fat +41648.6%
Contains less Sat. FatSaturated fat -99.7%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.