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Pastry vs. Watercress — In-Depth Nutrition Comparison

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How are pastry and watercress different?

  • Pastry is richer in selenium, iron, vitamin B1, vitamin B3, folate, and vitamin B2, while watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 195% more than pastry.
  • Pastry contains 357 times more saturated fat than watercress. Pastry contains 9.643g of saturated fat, while watercress contains 0.027g.
  • Pastry has a higher glycemic index (59) than watercress (32).

Puff pastry, frozen, ready-to-bake and Watercress, raw types were used in this article.

Infographic

Pastry 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.
Pastry
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +1180%
Contains more CopperCopper +48.1%
Contains more ZincZinc +381.8%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +2588.9%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +441%
Contains less SodiumSodium -83.5%
~equal in Phosphorus ~60mg

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.
Pastry
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +342.2%
Contains more Vitamin B2Vitamin B2 +135.8%
Contains more Vitamin B3Vitamin B3 +1984%
Contains more FolateFolate +766.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +514.3%
Contains more Vitamin KVitamin K +1452.8%
Contains more CholineCholine +40.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +217.4%
Contains more FatsFats +38000%
Contains more CarbsCarbs +3396.1%
Contains more WaterWater +1018.9%
Contains more OtherOther +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
39% 11% 50%
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 +269862.5%
Contains more Poly. FatPolyunsaturated fat +13882.9%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastry Watercress DV% diff.
Vitamin K 16.1µg 250µg 195%
Fats 38.1g 0.1g 58%
Monounsaturated fat 21.597g 0.008g 54%
Vitamin C 0mg 43mg 48%
Saturated fat 9.643g 0.027g 44%
Selenium 24.2µg 0.9µg 42%
Polyunsaturated fat 4.894g 0.035g 32%
Iron 2.56mg 0.2mg 30%
Calories 551kcal 11kcal 27%
Vitamin B1 0.398mg 0.09mg 26%
Vitamin B3 4.168mg 0.2mg 25%
Vitamin A 0µg 160µg 18%
Folate 78µg 9µg 17%
Carbs 45.1g 1.29g 15%
Vitamin B2 0.283mg 0.12mg 13%
Manganese 0.488mg 0.244mg 11%
Calcium 10mg 120mg 11%
Protein 7.3g 2.3g 10%
Sodium 249mg 41mg 9%
Vitamin B6 0.021mg 0.129mg 8%
Potassium 61mg 330mg 8%
Vitamin B5 0mg 0.31mg 6%
Zinc 0.53mg 0.11mg 4%
Fiber 1.5g 0.5g 4%
Copper 0.114mg 0.077mg 4%
Vitamin E 0.54mg 1mg 3%
Magnesium 16mg 21mg 1%
Net carbs 43.6g 0.79g N/A
Sugar 0.74g 0.2g N/A
Phosphorus 60mg 60mg 0%
Choline 6.4mg 9mg 0%
Tryptophan 0.085mg 0.03mg 0%
Threonine 0.196mg 0.133mg 0%
Isoleucine 0.272mg 0.093mg 0%
Leucine 0.508mg 0.166mg 0%
Lysine 0.142mg 0.134mg 0%
Methionine 0.129mg 0.02mg 0%
Phenylalanine 0.362mg 0.114mg 0%
Valine 0.308mg 0.137mg 0%
Histidine 0.156mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastry Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Pastry
74%
Watercress
Minerals Daily Need Coverage Score
42%
Pastry
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 208mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 9.616g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is richer in minerals?
Pastry
Pastry 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 ($)

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.