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.
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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.
| Contains more MagnesiumMagnesium | +23.8% |
| Contains more IronIron | +2880% |
| Contains more ZincZinc | +463.6% |
| Contains more PhosphorusPhosphorus | +28.3% |
| Contains more ManganeseManganese | +128.7% |
| Contains more SeleniumSelenium | +455.6% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +441% |
| Contains more CopperCopper | +16.7% |
| Contains less SodiumSodium | -16.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +188.9% |
| Contains more Vitamin B2Vitamin B2 | +79.2% |
| Contains more Vitamin B3Vitamin B3 | +1412.5% |
| Contains more Vitamin B6Vitamin B6 | +124.8% |
| Contains more FolateFolate | +388.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +637% |
| Contains more Vitamin EVitamin E | +1328.6% |
| Contains more Vitamin KVitamin K | +62400% |
| Contains more CholineCholine | +91.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more FatsFats | +1260% |
| Contains more CarbsCarbs | +804.7% |
| Contains more WaterWater | +13.2% |
| Contains more OtherOther | +110.5% |
~equal in
Protein
~2.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.226 g
Monounsaturated Fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated Fat:
Sat. Fat
0.027 g
Monounsaturated Fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Mono. FatMonounsaturated Fat | +4787.5% |
| Contains more Poly. FatPolyunsaturated fat | +1117.1% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 68kcal | 11kcal |
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| Protein | 2.37g | 2.3g |
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| Fats | 1.36g | 0.1g |
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| Vitamin C | 0mg | 43mg |
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| Net carbs | 9.97g | 0.79g |
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| Carbs | 11.67g | 1.29g |
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| Magnesium | 26mg | 21mg |
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| Calcium | 80mg | 120mg |
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| Potassium | 61mg | 330mg |
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| Iron | 5.96mg | 0.2mg |
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| Sugar | 0.46g | 0.2g |
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| Fiber | 1.7g | 0.5g |
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| Copper | 0.066mg | 0.077mg |
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| Zinc | 0.62mg | 0.11mg |
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| Starch | 10.37g |
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| Phosphorus | 77mg | 60mg |
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| Sodium | 49mg | 41mg |
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| Vitamin A | 433IU | 3191IU |
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| Vitamin A RAE | 130µg | 160µg |
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| Vitamin E | 0.07mg | 1mg |
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| Manganese | 0.558mg | 0.244mg |
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| Selenium | 5µg | 0.9µg |
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| Vitamin B1 | 0.26mg | 0.09mg |
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| Vitamin B2 | 0.215mg | 0.12mg |
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| Vitamin B3 | 3.025mg | 0.2mg |
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| Vitamin B5 | 0.317mg | 0.31mg |
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| Vitamin B6 | 0.29mg | 0.129mg |
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| Vitamin K | 0.4µg | 250µg |
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| Folate | 44µg | 9µg |
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| Trans Fat | 0.003g | 0g |
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| Choline | 4.7mg | 9mg |
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| Saturated Fat | 0.226g | 0.027g |
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| Monounsaturated Fat | 0.391g | 0.008g |
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| Polyunsaturated fat | 0.426g | 0.035g |
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| Tryptophan | 0.04mg | 0.03mg |
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| Threonine | 0.083mg | 0.133mg |
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| Isoleucine | 0.105mg | 0.093mg |
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| Leucine | 0.2mg | 0.166mg |
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| Lysine | 0.135mg | 0.134mg |
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| Methionine | 0.04mg | 0.02mg |
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| Phenylalanine | 0.13mg | 0.114mg |
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| Valine | 0.151mg | 0.137mg |
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| Histidine | 0.057mg | 0.04mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
84%
Minerals Daily Need Coverage Score
45%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.199g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food contains less Cholesterol?
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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.