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  6. Oatmeal vs. Watercress

Oatmeal vs. Watercress — In-Depth Nutrition Comparison

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The main differences between Oatmeal and Watercress

  • Oatmeal has more Iron, Vitamin B3, Vitamin B1, Manganese, Vitamin B6, Folate, and Selenium, however, Watercress has more Vitamin K, Vitamin C, and Potassium.
  • Daily need coverage for Vitamin K from Watercress is 208% higher.
  • Watercress has 30 times less Iron than Oatmeal. Oatmeal has 5.96mg of Iron, while Watercress has 0.2mg.

Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Watercress, raw.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
6
:
4
Watercress
Watercress
Contains more Iron +2880%
Contains more Magnesium +23.8%
Contains more Phosphorus +28.3%
Contains more Zinc +463.6%
Contains more Manganese +128.7%
Contains more Selenium +455.6%
Contains more Calcium +50%
Contains more Potassium +441%
Contains less Sodium -16.3%
Contains more Copper +16.7%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +2880%
Contains more Magnesium +23.8%
Contains more Phosphorus +28.3%
Contains more Zinc +463.6%
Contains more Manganese +128.7%
Contains more Selenium +455.6%
Contains more Calcium +50%
Contains more Potassium +441%
Contains less Sodium -16.3%
Contains more Copper +16.7%

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.
Oatmeal
Oatmeal
6
:
4
Watercress
Watercress
Contains more Vitamin B1 +188.9%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +1412.5%
Contains more Vitamin B6 +124.8%
Contains more Folate +388.9%
Contains more Vitamin A +637%
Contains more Vitamin E +1328.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +62400%
Equal in Vitamin B5 - 0.31
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 B1 +188.9%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B3 +1412.5%
Contains more Vitamin B6 +124.8%
Contains more Folate +388.9%
Contains more Vitamin A +637%
Contains more Vitamin E +1328.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +62400%
Equal in Vitamin B5 - 0.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Watercress
Watercress
Contains more Fats +1260%
Contains more Carbs +804.7%
Contains more Water +13.2%
Contains more Other +110.5%
Equal in Protein - 2.3
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 Fats +1260%
Contains more Carbs +804.7%
Contains more Water +13.2%
Contains more Other +110.5%
Equal in Protein - 2.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +4787.5%
Contains more Polyunsaturated fat +1117.1%
Contains less Saturated Fat -88.1%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +4787.5%
Contains more Polyunsaturated fat +1117.1%
Contains less Saturated Fat -88.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Watercress Opinion
Net carbs 9.97g 0.79g Oatmeal
Protein 2.37g 2.3g Oatmeal
Fats 1.36g 0.1g Oatmeal
Carbs 11.67g 1.29g Oatmeal
Calories 68kcal 11kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g 0.2g Watercress
Fiber 1.7g 0.5g Oatmeal
Calcium 80mg 120mg Watercress
Iron 5.96mg 0.2mg Oatmeal
Magnesium 26mg 21mg Oatmeal
Phosphorus 77mg 60mg Oatmeal
Potassium 61mg 330mg Watercress
Sodium 49mg 41mg Watercress
Zinc 0.62mg 0.11mg Oatmeal
Copper 0.066mg 0.077mg Watercress
Manganese 0.558mg 0.244mg Oatmeal
Selenium 5µg 0.9µg Oatmeal
Vitamin A 433IU 3191IU Watercress
Vitamin A RAE 130µg 160µg Watercress
Vitamin E 0.07mg 1mg Watercress
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.26mg 0.09mg Oatmeal
Vitamin B2 0.215mg 0.12mg Oatmeal
Vitamin B3 3.025mg 0.2mg Oatmeal
Vitamin B5 0.317mg 0.31mg Oatmeal
Vitamin B6 0.29mg 0.129mg Oatmeal
Folate 44µg 9µg Oatmeal
Vitamin K 0.4µg 250µg Watercress
Tryptophan 0.04mg 0.03mg Oatmeal
Threonine 0.083mg 0.133mg Watercress
Isoleucine 0.105mg 0.093mg Oatmeal
Leucine 0.2mg 0.166mg Oatmeal
Lysine 0.135mg 0.134mg Oatmeal
Methionine 0.04mg 0.02mg Oatmeal
Phenylalanine 0.13mg 0.114mg Oatmeal
Valine 0.151mg 0.137mg Oatmeal
Histidine 0.057mg 0.04mg Oatmeal
Trans Fat 0.003g 0g Watercress
Saturated Fat 0.226g 0.027g Watercress
Monounsaturated Fat 0.391g 0.008g Oatmeal
Polyunsaturated fat 0.426g 0.035g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
27%
Oatmeal
91%
Watercress
Minerals Daily Need Coverage Score
45%
Oatmeal
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.199g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.