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  6. Molasses vs. Watercress

Molasses vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between molasses and watercress

  • Molasses have more iron, manganese, magnesium, copper, vitamin B6, potassium, and selenium; however, watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily vitamin K needs 208% more than molasses.
  • Watercress contains 24 times less iron than molasses. Molasses contain 4.72mg of iron, while watercress contains 0.2mg.

Food varieties used in this article are Molasses and Watercress, raw.

Infographic

Molasses vs Watercress infographic
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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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
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 +1052.4%
Contains more CalciumCalcium +70.8%
Contains more PotassiumPotassium +343.6%
Contains more IronIron +2260%
Contains more CopperCopper +532.5%
Contains more ZincZinc +163.6%
Contains less SodiumSodium -9.8%
Contains more ManganeseManganese +527%
Contains more SeleniumSelenium +1877.8%
Contains more PhosphorusPhosphorus +93.5%

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% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
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 +365%
Contains more Vitamin B5Vitamin B5 +159.4%
Contains more Vitamin B6Vitamin B6 +419.4%
Contains more CholineCholine +47.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +119.5%
Contains more Vitamin B2Vitamin B2 +5900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Molasses Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Iron 4.72mg 0.2mg 57%
Manganese 1.53mg 0.244mg 56%
Magnesium 242mg 21mg 53%
Vitamin C 0mg 43mg 48%
Copper 0.487mg 0.077mg 46%
Vitamin B6 0.67mg 0.129mg 42%
Potassium 1464mg 330mg 33%
Selenium 17.8µg 0.9µg 31%
Carbs 74.73g 1.29g 24%
Vitamin A 0µg 160µg 18%
Fructose 12.79g 16%
Calories 290kcal 11kcal 14%
Vitamin B5 0.804mg 0.31mg 10%
Calcium 205mg 120mg 9%
Vitamin B2 0.002mg 0.12mg 9%
Vitamin E 0mg 1mg 7%
Vitamin B3 0.93mg 0.2mg 5%
Protein 0g 2.3g 5%
Vitamin B1 0.041mg 0.09mg 4%
Phosphorus 31mg 60mg 4%
Folate 0µg 9µg 2%
Zinc 0.29mg 0.11mg 2%
Fiber 0g 0.5g 2%
Choline 13.3mg 9mg 1%
Fats 0.1g 0.1g 0%
Net carbs 74.73g 0.79g N/A
Sugar 74.72g 0.2g N/A
Sodium 37mg 41mg 0%
Saturated fat 0.018g 0.027g 0%
Monounsaturated fat 0.032g 0.008g 0%
Polyunsaturated fat 0.05g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 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 +5693%
Contains more OtherOther +175%
Contains more ProteinProtein +∞%
Contains more WaterWater +334.9%
~equal in Fats ~0.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 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 less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +42.9%

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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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.