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, and folate; however, watercress has more vitamin K, vitamin A, vitamin C, and potassium.
- Daily need coverage for vitamin K for watercress is 208% higher.
- Watercress has 30 times less iron than oatmeal. Oatmeal has 5.96mg of iron, while watercress has 0.2mg.
- Oatmeal has a higher glycemic index than watercress.
Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Watercress, raw.
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" 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 | +23.1% |
| Contains more Vitamin EVitamin E | +1328.6% |
| Contains more Vitamin KVitamin K | +62400% |
| Contains more CholineCholine | +91.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.4µg | 250µg | 208% |
| Iron | 5.96mg | 0.2mg | 72% |
| Vitamin C | 0mg | 43mg | 48% |
| Vitamin B3 | 3.025mg | 0.2mg | 18% |
| Vitamin B1 | 0.26mg | 0.09mg | 14% |
| Manganese | 0.558mg | 0.244mg | 14% |
| Vitamin B6 | 0.29mg | 0.129mg | 12% |
| Folate | 44µg | 9µg | 9% |
| Potassium | 61mg | 330mg | 8% |
| Vitamin B2 | 0.215mg | 0.12mg | 7% |
| Selenium | 5µg | 0.9µg | 7% |
| Vitamin E | 0.07mg | 1mg | 6% |
| Fiber | 1.7g | 0.5g | 5% |
| Zinc | 0.62mg | 0.11mg | 5% |
| Calcium | 80mg | 120mg | 4% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.426g | 0.035g | 3% |
| Calories | 68kcal | 11kcal | 3% |
| Vitamin A | 130µg | 160µg | 3% |
| Carbs | 11.67g | 1.29g | 3% |
| Phosphorus | 77mg | 60mg | 2% |
| Fats | 1.36g | 0.1g | 2% |
| Monounsaturated fat | 0.391g | 0.008g | 1% |
| Choline | 4.7mg | 9mg | 1% |
| Saturated fat | 0.226g | 0.027g | 1% |
| Copper | 0.066mg | 0.077mg | 1% |
| Magnesium | 26mg | 21mg | 1% |
| Protein | 2.37g | 2.3g | 0% |
| Net carbs | 9.97g | 0.79g | N/A |
| Sugar | 0.46g | 0.2g | N/A |
| Sodium | 49mg | 41mg | 0% |
| Vitamin B5 | 0.317mg | 0.31mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.03mg | 0% |
| Threonine | 0.083mg | 0.133mg | 0% |
| Isoleucine | 0.105mg | 0.093mg | 0% |
| Leucine | 0.2mg | 0.166mg | 0% |
| Lysine | 0.135mg | 0.134mg | 0% |
| Methionine | 0.04mg | 0.02mg | 0% |
| Phenylalanine | 0.13mg | 0.114mg | 0% |
| Valine | 0.151mg | 0.137mg | 0% |
| Histidine | 0.057mg | 0.04mg | 0% |
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% |
