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Mustard Greens Raw vs. Watercress — In-Depth Nutrition Comparison

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Differences between Mustard Greens Raw and Watercress

  • Mustard Greens Raw are higher than Watercress in Vitamin C, Iron, Fiber, Copper, Vitamin E, and Vitamin K.
  • Mustard Greens Raw' daily need coverage for Vitamin C is 30% higher.
  • Mustard Greens Raw have 8 times more Iron than Watercress. While Mustard Greens Raw have 1.64mg of Iron, Watercress has only 0.2mg.

The food types used in this comparison are Mustard greens, raw and Watercress, raw.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 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 MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +16.4%
Contains more IronIron +720%
Contains more CopperCopper +114.3%
Contains more ZincZinc +127.3%
Contains less SodiumSodium -51.2%
~equal in Calcium ~120mg
~equal in Phosphorus ~60mg
~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 233% 181% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin CVitamin C +62.8%
Contains more Vitamin EVitamin E +101%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more FolateFolate +33.3%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more CholineCholine +1700%
~equal in Vitamin A ~3191IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~250µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +24.3%
Contains more FatsFats +320%
Contains more CarbsCarbs +262%
Contains more OtherOther +12.5%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated Fat: Sat. Fat 0.01 g
Monounsaturated Fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -63%
Contains more Mono. FatMonounsaturated Fat +1050%
~equal in Polyunsaturated fat ~0.035g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Watercress Opinion
Calories 27kcal 11kcal Mustard Greens Raw
Protein 2.86g 2.3g Mustard Greens Raw
Fats 0.42g 0.1g Mustard Greens Raw
Vitamin C 70mg 43mg Mustard Greens Raw
Net carbs 1.47g 0.79g Mustard Greens Raw
Carbs 4.67g 1.29g Mustard Greens Raw
Magnesium 32mg 21mg Mustard Greens Raw
Calcium 115mg 120mg Watercress
Potassium 384mg 330mg Mustard Greens Raw
Iron 1.64mg 0.2mg Mustard Greens Raw
Sugar 1.32g 0.2g Watercress
Fiber 3.2g 0.5g Mustard Greens Raw
Copper 0.165mg 0.077mg Mustard Greens Raw
Zinc 0.25mg 0.11mg Mustard Greens Raw
Phosphorus 58mg 60mg Watercress
Sodium 20mg 41mg Mustard Greens Raw
Vitamin A 3024IU 3191IU Watercress
Vitamin A 151µg 160µg Watercress
Vitamin E 2.01mg 1mg Mustard Greens Raw
Manganese 0.244mg Watercress
Selenium 0.9µg 0.9µg
Vitamin B1 0.08mg 0.09mg Watercress
Vitamin B2 0.11mg 0.12mg Watercress
Vitamin B3 0.8mg 0.2mg Mustard Greens Raw
Vitamin B5 0.21mg 0.31mg Watercress
Vitamin B6 0.18mg 0.129mg Mustard Greens Raw
Vitamin K 257.5µg 250µg Mustard Greens Raw
Folate 12µg 9µg Mustard Greens Raw
Choline 0.5mg 9mg Watercress
Saturated Fat 0.01g 0.027g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.008g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.035g Mustard Greens Raw
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
94%
Mustard Greens Raw
84%
Watercress
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.12g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.017g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.