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 | +∞% |
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% |
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% |
