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  6. Peanut vs. Watercress

Peanut vs. Watercress — In-Depth Nutrition Comparison

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How are peanuts and watercress different?

  • Peanuts are richer in copper, vitamin B3, manganese, folate, iron, vitamin E, and vitamin B1, while watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 208% more than peanuts.
  • Peanuts contain 60 times more vitamin B3 than watercress. Peanuts contain 12.066mg of vitamin B3, while watercress contains 0.2mg.
  • Watercress has a higher glycemic index (32) than peanuts (13).

Peanuts, all types, raw and Watercress, raw types were used in this article.

Infographic

Peanut 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.
Peanut
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 +700%
Contains more PotassiumPotassium +113.6%
Contains more IronIron +2190%
Contains more CopperCopper +1385.7%
Contains more ZincZinc +2872.7%
Contains more PhosphorusPhosphorus +526.7%
Contains less SodiumSodium -56.1%
Contains more ManganeseManganese +692.6%
Contains more SeleniumSelenium +700%
Contains more CalciumCalcium +30.4%

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.
Peanut
Peanut
8
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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 EVitamin E +733%
Contains more Vitamin B1Vitamin B1 +611.1%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B3Vitamin B3 +5933%
Contains more Vitamin B5Vitamin B5 +470%
Contains more Vitamin B6Vitamin B6 +169.8%
Contains more FolateFolate +2566.7%
Contains more CholineCholine +483.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Copper 1.144mg 0.077mg 119%
Polyunsaturated fat 15.558g 0.035g 103%
Fats 49.24g 0.1g 76%
Vitamin B3 12.066mg 0.2mg 74%
Manganese 1.934mg 0.244mg 73%
Monounsaturated fat 24.426g 0.008g 61%
Folate 240µg 9µg 58%
Iron 4.58mg 0.2mg 55%
Vitamin E 8.33mg 1mg 49%
Vitamin C 0mg 43mg 48%
Protein 25.8g 2.3g 47%
Vitamin B1 0.64mg 0.09mg 46%
Phosphorus 376mg 60mg 45%
Magnesium 168mg 21mg 35%
Fiber 8.5g 0.5g 32%
Zinc 3.27mg 0.11mg 29%
Vitamin B5 1.767mg 0.31mg 29%
Saturated fat 6.279g 0.027g 28%
Calories 567kcal 11kcal 28%
Vitamin A 0µg 160µg 18%
Vitamin B6 0.348mg 0.129mg 17%
Selenium 7.2µg 0.9µg 11%
Potassium 705mg 330mg 11%
Choline 52.5mg 9mg 8%
Carbs 16.13g 1.29g 5%
Calcium 92mg 120mg 3%
Sodium 18mg 41mg 1%
Vitamin B2 0.135mg 0.12mg 1%
Net carbs 7.63g 0.79g N/A
Sugar 4.72g 0.2g N/A
Tryptophan 0.25mg 0.03mg 0%
Threonine 0.883mg 0.133mg 0%
Isoleucine 0.907mg 0.093mg 0%
Leucine 1.672mg 0.166mg 0%
Lysine 0.926mg 0.134mg 0%
Methionine 0.317mg 0.02mg 0%
Phenylalanine 1.377mg 0.114mg 0%
Valine 1.082mg 0.137mg 0%
Histidine 0.652mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 +1021.7%
Contains more FatsFats +49140%
Contains more CarbsCarbs +1150.4%
Contains more OtherOther +94.2%
Contains more WaterWater +1363.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 +305225%
Contains more Poly. FatPolyunsaturated fat +44351.4%
Contains less Sat. FatSaturated fat -99.6%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.