Pasta vs. Watercress — In-Depth Nutrition Comparison
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A recap on the differences between pasta and watercress
- Pasta has more folate, iron, vitamin B1, and vitamin B12; however, watercress is higher in vitamin A, vitamin C, calcium, potassium, and vitamin B6.
- Watercress covers your daily vitamin A needs 63% more than pasta.
- The glycemic index of pasta is higher.
Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked 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 IronIron | +470% |
| Contains more CopperCopper | +20.8% |
| Contains more ZincZinc | +409.1% |
| Contains less SodiumSodium | -85.4% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +1900% |
| Contains more PotassiumPotassium | +1275% |
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 | +132.2% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +396% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +611.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2566.7% |
| Contains more Vitamin B5Vitamin B5 | +69.4% |
| Contains more Vitamin B6Vitamin B6 | +279.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 0mg | 43mg | 48% |
| Vitamin A | 6µg | 160µg | 17% |
| Folate | 64µg | 9µg | 14% |
| Iron | 1.14mg | 0.2mg | 12% |
| Cholesterol | 33mg | 0mg | 11% |
| Calcium | 6mg | 120mg | 11% |
| Vitamin B1 | 0.209mg | 0.09mg | 10% |
| Potassium | 24mg | 330mg | 9% |
| Carbs | 24.93g | 1.29g | 8% |
| Vitamin B6 | 0.034mg | 0.129mg | 7% |
| Vitamin E | 1mg | 7% | |
| Vitamin B12 | 0.14µg | 0µg | 6% |
| Protein | 5.15g | 2.3g | 6% |
| Calories | 131kcal | 11kcal | 6% |
| Vitamin B3 | 0.992mg | 0.2mg | 5% |
| Zinc | 0.56mg | 0.11mg | 4% |
| Polyunsaturated fat | 0.429g | 0.035g | 3% |
| Vitamin B5 | 0.183mg | 0.31mg | 3% |
| Copper | 0.093mg | 0.077mg | 2% |
| Selenium | 0.9µg | 2% | |
| Fiber | 0.5g | 2% | |
| Vitamin B2 | 0.15mg | 0.12mg | 2% |
| Sodium | 6mg | 41mg | 2% |
| Choline | 9mg | 2% | |
| Fats | 1.05g | 0.1g | 1% |
| Manganese | 0.224mg | 0.244mg | 1% |
| Magnesium | 18mg | 21mg | 1% |
| Saturated fat | 0.15g | 0.027g | 1% |
| Net carbs | 24.93g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Phosphorus | 63mg | 60mg | 0% |
| Monounsaturated fat | 0.124g | 0.008g | 0% |
| Tryptophan | 0.065mg | 0.03mg | 0% |
| Threonine | 0.134mg | 0.133mg | 0% |
| Isoleucine | 0.197mg | 0.093mg | 0% |
| Leucine | 0.348mg | 0.166mg | 0% |
| Lysine | 0.097mg | 0.134mg | 0% |
| Methionine | 0.079mg | 0.02mg | 0% |
| Phenylalanine | 0.247mg | 0.114mg | 0% |
| Valine | 0.217mg | 0.137mg | 0% |
| Histidine | 0.103mg | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.15 g
Fats:
1.05 g
Carbs:
24.93 g
Water:
68.56 g
Other:
0.31 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +123.9% |
| Contains more FatsFats | +950% |
| Contains more CarbsCarbs | +1832.6% |
| Contains more WaterWater | +38.7% |
| Contains more OtherOther | +287.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.15 g
Monounsaturated fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.429 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 | +1450% |
| Contains more Poly. FatPolyunsaturated fat | +1125.7% |
| Contains less Sat. FatSaturated fat | -82% |
