Nachos vs. Watercress — In-Depth Nutrition Comparison

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How are nachos and watercress different?

Nachos are higher in vitamin E, phosphorus, selenium, fiber, and iron; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
Daily need coverage for vitamin K for watercress is 192% higher.
Nachos contain 80 times more saturated fat than watercress. While nachos contain 2.173g of saturated fat, watercress contains only 0.027g.
Watercress has a lower glycemic index (32) than nachos (75).

Fast foods, nachos, with cheese and Watercress, raw are the varieties used in this article.

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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.

Nachos

Watercress

Contains more MagnesiumMagnesium	+100%
Contains more IronIron	+275%
Contains more ZincZinc	+681.8%
Contains more PhosphorusPhosphorus	+230%
Contains more SeleniumSelenium	+855.6%

Contains more CalciumCalcium	+90.5%
Contains more CopperCopper	+20.3%
Contains less SodiumSodium	-86.9%
Contains more ManganeseManganese	+30.5%

~equal in Potassium ~330mg

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.

Nachos

Watercress

Contains more Vitamin EVitamin E	+308%
Contains more Vitamin B1Vitamin B1	+36.7%
Contains more Vitamin B3Vitamin B3	+215%
Contains more Vitamin B5Vitamin B5	+22.6%
Contains more Vitamin B6Vitamin B6	+66.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+193.3%

Contains more Vitamin CVitamin C	+3809.1%
Contains more Vitamin AVitamin A	+3100%
Contains more Vitamin KVitamin K	+1195.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.12mg

~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	19.3µg	250µg	192%
Vitamin C	1.1mg	43mg	47%
Monounsaturated fat	14.02g	0.008g	35%
Fats	21.5g	0.1g	33%
Polyunsaturated fat	5.04g	0.035g	33%
Vitamin E	4.08mg	1mg	21%
Phosphorus	198mg	60mg	20%
Calories	343kcal	11kcal	17%
Vitamin A	5µg	160µg	17%
Selenium	8.6µg	0.9µg	14%
Starch	28.33g		12%
Sodium	313mg	41mg	12%
Carbs	34.91g	1.29g	11%
Fiber	3.2g	0.5g	11%
Saturated fat	2.173g	0.027g	10%
Vitamin B6	0.215mg	0.129mg	7%
Zinc	0.86mg	0.11mg	7%
Iron	0.75mg	0.2mg	7%
Calcium	63mg	120mg	6%
Magnesium	42mg	21mg	5%
Protein	4.32g	2.3g	4%
Vitamin B12	0.07µg	0µg	3%
Choline	26.4mg	9mg	3%
Vitamin B3	0.63mg	0.2mg	3%
Vitamin B1	0.123mg	0.09mg	3%
Manganese	0.187mg	0.244mg	2%
Vitamin B2	0.133mg	0.12mg	1%
Vitamin B5	0.38mg	0.31mg	1%
Copper	0.064mg	0.077mg	1%
Potassium	362mg	330mg	1%
Cholesterol	3mg	0mg	1%
Net carbs	31.71g	0.79g	N/A
Sugar	2.17g	0.2g	N/A
Folate	10µg	9µg	0%
Trans fat	0.058g	0g	N/A
Tryptophan	0.042mg	0.03mg	0%
Threonine	0.156mg	0.133mg	0%
Isoleucine	0.187mg	0.093mg	0%
Leucine	0.521mg	0.166mg	0%
Lysine	0.156mg	0.134mg	0%
Methionine	0.094mg	0.02mg	0%
Phenylalanine	0.229mg	0.114mg	0%
Valine	0.25mg	0.137mg	0%
Histidine	0.135mg	0.04mg	0%
Omega-3 - ALA	0.617g		N/A
Omega-6 - Gamma-linoleic acid	0.032g		N/A
Omega-6 - Eicosadienoic acid	0.011g		N/A
Omega-6 - Linoleic acid	4.343g		N/A