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Mustard Greens vs Watercress - In-Depth Nutrition Comparison

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Differences between Mustard Greens and Watercress

  • Mustard Greens are higher than Watercress in Vitamin C, Iron, Fiber, Copper, Vitamin E , and Vitamin K.
  • Mustard Greens' daily need coverage for Vitamin C is 30% higher.
  • Mustard Greens have 8 times more Iron than Watercress. While Mustard Greens 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
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

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens 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 Watercress Opinion
Net carbs 1.47g 0.79g Mustard Greens
Protein 2.86g 2.3g Mustard Greens
Fats 0.42g 0.1g Mustard Greens
Carbs 4.67g 1.29g Mustard Greens
Calories 27kcal 11kcal Mustard Greens
Starch g g
Fructose g g
Sugar 1.32g 0.2g Watercress
Fiber 3.2g 0.5g Mustard Greens
Calcium 115mg 120mg Watercress
Iron 1.64mg 0.2mg Mustard Greens
Magnesium 32mg 21mg Mustard Greens
Phosphorus 58mg 60mg Watercress
Potassium 384mg 330mg Mustard Greens
Sodium 20mg 41mg Mustard Greens
Zinc 0.25mg 0.11mg Mustard Greens
Copper 0.165mg 0.077mg Mustard Greens
Vitamin A 3024IU 3191IU Watercress
Vitamin E 2.01mg 1mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 43mg Mustard Greens
Vitamin B1 0.08mg 0.09mg Watercress
Vitamin B2 0.11mg 0.12mg Watercress
Vitamin B3 0.8mg 0.2mg Mustard Greens
Vitamin B5 0.21mg 0.31mg Watercress
Vitamin B6 0.18mg 0.129mg Mustard Greens
Folate 12µg 9µg Mustard Greens
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 250µg Mustard Greens
Tryptophan mg 0.03mg Watercress
Threonine mg 0.133mg Watercress
Isoleucine mg 0.093mg Watercress
Leucine mg 0.166mg Watercress
Lysine mg 0.134mg Watercress
Methionine mg 0.02mg Watercress
Phenylalanine mg 0.114mg Watercress
Valine mg 0.137mg Watercress
Histidine mg 0.04mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.027g Mustard Greens
Monounsaturated Fat 0.092g 0.008g Mustard Greens
Polyunsaturated fat 0.038g 0.035g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
91
Watercress
Mineral Summary Score
30
Mustard Greens
18
Watercress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Mustard Greens
14%
Watercress
Carbohydrates
5%
Mustard Greens
1%
Watercress
Fats
2%
Mustard Greens
0%
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
Mustard Greens contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mustard Greens - 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.