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Pork vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between pork and watercress

  • Pork has more selenium, vitamin B1, vitamin B3, vitamin B12, and phosphorus, while watercress has more vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 208% more than pork.
  • The amount of cholesterol in watercress is lower.
  • Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of watercress is 32.

These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Watercress, raw.

Infographic

Pork vs Watercress 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.
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 +33.3%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +335%
Contains more ZincZinc +2072.7%
Contains more PhosphorusPhosphorus +310%
Contains more SeleniumSelenium +4933.3%
Contains more CalciumCalcium +531.6%
Contains less SodiumSodium -33.9%
Contains more ManganeseManganese +2611.1%
~equal in Copper ~0.077mg

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.
Pork
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +874.4%
Contains more Vitamin B2Vitamin B2 +167.5%
Contains more Vitamin B3Vitamin B3 +2418.5%
Contains more Vitamin B5Vitamin B5 +125.2%
Contains more Vitamin B6Vitamin B6 +259.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +943.3%
Contains more Vitamin CVitamin C +7066.7%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +244.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +1087.8%
Contains more FatsFats +13820%
Contains more CarbsCarbs +∞%
Contains more WaterWater +64.4%
Contains more OtherOther +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 +77275%
Contains more Poly. FatPolyunsaturated fat +3328.6%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Selenium 45.3µg 0.9µg 81%
Vitamin B1 0.877mg 0.09mg 66%
Protein 27.32g 2.3g 50%
Vitamin C 0.6mg 43mg 47%
Vitamin B3 5.037mg 0.2mg 30%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Phosphorus 246mg 60mg 27%
Vitamin B6 0.464mg 0.129mg 26%
Saturated fat 5.23g 0.027g 24%
Fats 13.92g 0.1g 21%
Zinc 2.39mg 0.11mg 21%
Vitamin A 2µg 160µg 18%
Monounsaturated fat 6.19g 0.008g 15%
Choline 93.9mg 9mg 15%
Vitamin B2 0.321mg 0.12mg 15%
Calories 242kcal 11kcal 12%
Calcium 19mg 120mg 10%
Manganese 0.009mg 0.244mg 10%
Polyunsaturated fat 1.2g 0.035g 8%
Iron 0.87mg 0.2mg 8%
Vitamin B5 0.698mg 0.31mg 8%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Vitamin E 0.29mg 1mg 5%
Potassium 423mg 330mg 3%
Magnesium 28mg 21mg 2%
Fiber 0g 0.5g 2%
Sodium 62mg 41mg 1%
Folate 5µg 9µg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0g 0.2g N/A
Copper 0.073mg 0.077mg 0%
Tryptophan 0.338mg 0.03mg 0%
Threonine 1.234mg 0.133mg 0%
Isoleucine 1.26mg 0.093mg 0%
Leucine 2.177mg 0.166mg 0%
Lysine 2.446mg 0.134mg 0%
Methionine 0.712mg 0.02mg 0%
Phenylalanine 1.086mg 0.114mg 0%
Valine 1.473mg 0.137mg 0%
Histidine 1.067mg 0.04mg 0%

Which food is preferable for your diet?

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

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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
54%
Pork
74%
Watercress
Minerals Daily Need Coverage Score
55%
Pork
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 5.203g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.8)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.