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Pita vs. Watercress — In-Depth Nutrition Comparison

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The main differences between pita and watercress

  • Pita has more iron, vitamin B1, vitamin B3, manganese, copper, and fiber; however, watercress has more vitamin A, vitamin C, and vitamin B6.
  • Daily need coverage for vitamin A for watercress is 64% higher.
  • Watercress has 13 times less sodium than pita. Pita has 536mg of sodium, while watercress has 41mg.
  • Pita has a higher glycemic index than watercress.

Food types used in this article are Bread, pita, white, unenriched and Watercress, raw.

Infographic

Pita 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.
Pita
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
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 +23.8%
Contains more IronIron +600%
Contains more CopperCopper +118.2%
Contains more ZincZinc +663.6%
Contains more PhosphorusPhosphorus +61.7%
Contains more ManganeseManganese +97.1%
Contains more CalciumCalcium +39.5%
Contains more PotassiumPotassium +175%
Contains less SodiumSodium -92.4%

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.
Pita
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% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
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 +196.7%
Contains more Vitamin B3Vitamin B3 +971%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B6Vitamin B6 +279.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 +295.7%
Contains more FatsFats +1100%
Contains more CarbsCarbs +4217.8%
Contains more OtherOther +58.3%
Contains more WaterWater +196.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 +1212.5%
Contains more Poly. FatPolyunsaturated fat +1428.6%
Contains less Sat. FatSaturated fat -83.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 0mg 43mg 48%
Sodium 536mg 41mg 22%
Carbs 55.7g 1.29g 18%
Vitamin A 0µg 160µg 18%
Vitamin B1 0.267mg 0.09mg 15%
Iron 1.4mg 0.2mg 15%
Protein 9.1g 2.3g 14%
Calories 275kcal 11kcal 13%
Vitamin B3 2.142mg 0.2mg 12%
Copper 0.168mg 0.077mg 10%
Manganese 0.481mg 0.244mg 10%
Vitamin B6 0.034mg 0.129mg 7%
Vitamin E 1mg 7%
Fiber 2.2g 0.5g 7%
Zinc 0.84mg 0.11mg 7%
Potassium 120mg 330mg 6%
Phosphorus 97mg 60mg 5%
Folate 24µg 9µg 4%
Polyunsaturated fat 0.535g 0.035g 3%
Calcium 86mg 120mg 3%
Choline 9mg 2%
Selenium 0.9µg 2%
Vitamin B2 0.097mg 0.12mg 2%
Vitamin B5 0.397mg 0.31mg 2%
Fats 1.2g 0.1g 2%
Magnesium 26mg 21mg 1%
Saturated fat 0.166g 0.027g 1%
Net carbs 53.5g 0.79g N/A
Sugar 0.2g N/A
Monounsaturated fat 0.105g 0.008g 0%
Tryptophan 0.105mg 0.03mg 0%
Threonine 0.257mg 0.133mg 0%
Isoleucine 0.349mg 0.093mg 0%
Leucine 0.634mg 0.166mg 0%
Lysine 0.219mg 0.134mg 0%
Methionine 0.16mg 0.02mg 0%
Phenylalanine 0.446mg 0.114mg 0%
Valine 0.394mg 0.137mg 0%
Histidine 0.195mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Pita
74%
Watercress
Minerals Daily Need Coverage Score
36%
Pita
18%
Watercress

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 495mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.139g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0.2g)
Which food is richer in minerals?
Pita
Pita 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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.