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  6. Pea raw vs. Watercress

Pea raw vs. Watercress — In-Depth Nutrition Comparison

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A recap on the differences between pea raw and watercress

  • Pea raw has more fiber, iron, vitamin B1, folate, vitamin B3, copper, and zinc; however, watercress is higher in vitamin K, vitamin A, and calcium.
  • Watercress covers your daily vitamin K needs 188% more than pea raw.
  • Watercress contains 11 times less fiber than pea raw. Pea raw contains 5.7g of fiber, while watercress contains 0.5g.
  • The glycemic index of pea raw is higher.

Food varieties used in this article are Peas, green, raw and Watercress, raw.

Infographic

Pea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 MagnesiumMagnesium +57.1%
Contains more IronIron +635%
Contains more CopperCopper +128.6%
Contains more ZincZinc +1027.3%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +68%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +35.2%

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.
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 +195.6%
Contains more Vitamin B3Vitamin B3 +945%
Contains more Vitamin B6Vitamin B6 +31%
Contains more FolateFolate +622.2%
Contains more CholineCholine +215.6%
Contains more Vitamin AVitamin A +321.1%
Contains more Vitamin EVitamin E +669.2%
Contains more Vitamin B5Vitamin B5 +198.1%
Contains more Vitamin KVitamin K +908.1%
~equal in Vitamin C ~43mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea raw Watercress DV% diff.
Vitamin K 24.8µg 250µg 188%
Fiber 5.7g 0.5g 21%
Iron 1.47mg 0.2mg 16%
Vitamin B1 0.266mg 0.09mg 15%
Vitamin A 38µg 160µg 14%
Folate 65µg 9µg 14%
Vitamin B3 2.09mg 0.2mg 12%
Copper 0.176mg 0.077mg 11%
Calcium 25mg 120mg 10%
Zinc 1.24mg 0.11mg 10%
Manganese 0.41mg 0.244mg 7%
Phosphorus 108mg 60mg 7%
Protein 5.42g 2.3g 6%
Vitamin E 0.13mg 1mg 6%
Choline 28.4mg 9mg 4%
Vitamin B5 0.104mg 0.31mg 4%
Calories 81kcal 11kcal 4%
Carbs 14.45g 1.29g 4%
Potassium 244mg 330mg 3%
Magnesium 33mg 21mg 3%
Vitamin B6 0.169mg 0.129mg 3%
Vitamin C 40mg 43mg 3%
Sodium 5mg 41mg 2%
Selenium 1.8µg 0.9µg 2%
Polyunsaturated fat 0.187g 0.035g 1%
Vitamin B2 0.132mg 0.12mg 1%
Fats 0.4g 0.1g 0%
Net carbs 8.75g 0.79g N/A
Sugar 5.67g 0.2g N/A
Saturated fat 0.071g 0.027g 0%
Monounsaturated fat 0.035g 0.008g 0%
Tryptophan 0.037mg 0.03mg 0%
Threonine 0.203mg 0.133mg 0%
Isoleucine 0.195mg 0.093mg 0%
Leucine 0.323mg 0.166mg 0%
Lysine 0.317mg 0.134mg 0%
Methionine 0.082mg 0.02mg 0%
Phenylalanine 0.2mg 0.114mg 0%
Valine 0.235mg 0.137mg 0%
Histidine 0.107mg 0.04mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +135.7%
Contains more FatsFats +300%
Contains more CarbsCarbs +1020.2%
Contains more WaterWater +20.6%
Contains more OtherOther +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 +337.5%
Contains more Poly. FatPolyunsaturated fat +434.3%
Contains less Sat. FatSaturated fat -62%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.