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  6. Mustard Greens Raw vs. Watercress

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.
Mustard Greens Raw
Mustard Greens Raw
6
:
3
Watercress
Watercress
Contains more Iron +720%
Contains more Magnesium +52.4%
Contains more Potassium +16.4%
Contains less Sodium -51.2%
Contains more Zinc +127.3%
Contains more Copper +114.3%
Equal in Calcium - 120
Equal in Phosphorus - 60
Equal in Selenium - 0.9
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +720%
Contains more Magnesium +52.4%
Contains more Potassium +16.4%
Contains less Sodium -51.2%
Contains more Zinc +127.3%
Contains more Copper +114.3%
Equal in Calcium - 120
Equal in Phosphorus - 60
Equal in Selenium - 0.9

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.
Mustard Greens Raw
Mustard Greens Raw
6
:
4
Watercress
Watercress
Contains more Vitamin E +101%
Contains more Vitamin C +62.8%
Contains more Vitamin B3 +300%
Contains more Vitamin B6 +39.5%
Contains more Folate +33.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +47.6%
Equal in Vitamin A - 3191
Equal in Vitamin B2 - 0.12
Equal in Vitamin K - 250
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin E +101%
Contains more Vitamin C +62.8%
Contains more Vitamin B3 +300%
Contains more Vitamin B6 +39.5%
Contains more Folate +33.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +47.6%
Equal in Vitamin A - 3191
Equal in Vitamin B2 - 0.12
Equal in Vitamin K - 250

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
4
:
1
Watercress
Watercress
Contains more Protein +24.3%
Contains more Fats +320%
Contains more Carbs +262%
Contains more Other +12.5%
Equal in Water - 95.11
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +24.3%
Contains more Fats +320%
Contains more Carbs +262%
Contains more Other +12.5%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
3
:
0
Watercress
Watercress
Contains less Saturated Fat -63%
Contains more Monounsaturated Fat +1050%
Equal in Polyunsaturated fat - 0.035
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -63%
Contains more Monounsaturated Fat +1050%
Equal in Polyunsaturated fat - 0.035

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
Net carbs 1.47g 0.79g Mustard Greens Raw
Protein 2.86g 2.3g Mustard Greens Raw
Fats 0.42g 0.1g Mustard Greens Raw
Carbs 4.67g 1.29g Mustard Greens Raw
Calories 27kcal 11kcal Mustard Greens Raw
Sugar 1.32g 0.2g Watercress
Fiber 3.2g 0.5g Mustard Greens Raw
Calcium 115mg 120mg Watercress
Iron 1.64mg 0.2mg Mustard Greens Raw
Magnesium 32mg 21mg Mustard Greens Raw
Phosphorus 58mg 60mg Watercress
Potassium 384mg 330mg Mustard Greens Raw
Sodium 20mg 41mg Mustard Greens Raw
Zinc 0.25mg 0.11mg Mustard Greens Raw
Copper 0.165mg 0.077mg Mustard Greens Raw
Manganese 0.244mg Watercress
Selenium 0.9µg 0.9µg
Vitamin A 3024IU 3191IU Watercress
Vitamin A RAE 151µg 160µg Watercress
Vitamin E 2.01mg 1mg Mustard Greens Raw
Vitamin C 70mg 43mg Mustard Greens Raw
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
Folate 12µg 9µg Mustard Greens Raw
Vitamin K 257.5µg 250µg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
91%
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.