Penne vs. Watercress — In-Depth Nutrition Comparison
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What are the differences between penne and watercress?
- Penne is higher in zinc, fiber, phosphorus, and iron, yet watercress is higher in vitamin A, vitamin C, and potassium.
- Watercress's daily need coverage for vitamin A is 64% more.
- Penne has 85 times more saturated fat than watercress. While penne has 2.3g of saturated fat, watercress has only 0.027g.
- The glycemic index of watercress is lower.
We used KASHI Three Cheese Penne, frozen, unprepared and Watercress, raw types in this article.
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 | +42.9% |
| Contains more IronIron | +300% |
| Contains more ZincZinc | +900% |
| Contains more PhosphorusPhosphorus | +96.7% |
| Contains more CalciumCalcium | +34.8% |
| Contains more PotassiumPotassium | +170.5% |
| Contains less SodiumSodium | -83.5% |
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 CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +147.8% |
| Contains more FatsFats | +3900% |
| Contains more CarbsCarbs | +1202.3% |
| Contains more WaterWater | +31.4% |
~equal in
Other
~1.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 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 | +12400% |
| Contains more Poly. FatPolyunsaturated fat | +1042.9% |
| Contains less Sat. FatSaturated fat | -98.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 0mg | 43mg | 48% |
| Vitamin A | 160µg | 18% | |
| Manganese | 0.244mg | 11% | |
| Saturated fat | 2.3g | 0.027g | 10% |
| Vitamin B6 | 0.129mg | 10% | |
| Sodium | 248mg | 41mg | 9% |
| Fiber | 2.7g | 0.5g | 9% |
| Vitamin B2 | 0.12mg | 9% | |
| Zinc | 1.1mg | 0.11mg | 9% |
| Copper | 0.077mg | 9% | |
| Phosphorus | 118mg | 60mg | 8% |
| Vitamin B1 | 0.09mg | 8% | |
| Iron | 0.8mg | 0.2mg | 8% |
| Vitamin E | 1mg | 7% | |
| Protein | 5.7g | 2.3g | 7% |
| Vitamin B5 | 0.31mg | 6% | |
| Calories | 126kcal | 11kcal | 6% |
| Potassium | 122mg | 330mg | 6% |
| Fats | 4g | 0.1g | 6% |
| Carbs | 16.8g | 1.29g | 5% |
| Cholesterol | 12mg | 0mg | 4% |
| Calcium | 89mg | 120mg | 3% |
| Monounsaturated fat | 1g | 0.008g | 2% |
| Selenium | 0.9µg | 2% | |
| Magnesium | 30mg | 21mg | 2% |
| Folate | 9µg | 2% | |
| Polyunsaturated fat | 0.4g | 0.035g | 2% |
| Choline | 9mg | 2% | |
| Vitamin B3 | 0.2mg | 1% | |
| Net carbs | 14.1g | 0.79g | N/A |
| Sugar | 1.9g | 0.2g | N/A |
| Trans fat | 0.2g | 0g | N/A |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
0%
74%
Minerals Daily Need Coverage Score
20%
18%
Comparison summary
Which food is lower in Cholesterol?
Watercress is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 207mg)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 2.273g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.