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  6. Potato bread vs. Watercress

Potato bread vs. Watercress — In-Depth Nutrition Comparison

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Important differences between potato bread and watercress

  • Potato bread has more phosphorus, folate, iron, fiber, selenium, and zinc; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 203% more.
  • Potato bread contains 14 times more folate than watercress. Potato bread contains 126µg of folate, while watercress contains 9µg.
  • Watercress contains less sodium.
  • Potato bread has a higher glycemic index. The glycemic index of potato bread is 61, while the glycemic index of watercress is 32.

The food varieties used in the comparison are Bread, potato and Watercress, raw.

Infographic

Potato bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 CalciumCalcium +56.7%
Contains more PotassiumPotassium +117.6%
Contains more IronIron +1025%
Contains more CopperCopper +22.1%
Contains more ZincZinc +1209.1%
Contains more PhosphorusPhosphorus +515%
Contains more SeleniumSelenium +955.6%
Contains less SodiumSodium -89.1%
~equal in Manganese ~0.244mg

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.
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 +108.9%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B5Vitamin B5 +163.5%
Contains more Vitamin B6Vitamin B6 +79.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1300%
Contains more CholineCholine +104.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin EVitamin E +112.8%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin KVitamin K +3576.5%

All nutrients comparison - raw data values

Nutrient Potato bread Watercress DV% diff.
Vitamin K 6.8µg 250µg 203%
Vitamin C 0mg 43mg 48%
Phosphorus 369mg 60mg 44%
Folate 126µg 9µg 29%
Iron 2.25mg 0.2mg 26%
Fiber 6.3g 0.5g 23%
Protein 12.5g 2.3g 20%
Selenium 9.5µg 0.9µg 16%
Carbs 47.07g 1.29g 15%
Vitamin A 24µg 160µg 15%
Sodium 375mg 41mg 15%
Calories 266kcal 11kcal 13%
Zinc 1.44mg 0.11mg 12%
Potassium 718mg 330mg 11%
Vitamin B5 0.817mg 0.31mg 10%
Vitamin B6 0.232mg 0.129mg 8%
Vitamin B1 0.188mg 0.09mg 8%
Vitamin B3 1.25mg 0.2mg 7%
Calcium 188mg 120mg 7%
Vitamin B12 0.15µg 0µg 6%
Fats 3.13g 0.1g 5%
Vitamin E 0.47mg 1mg 4%
Copper 0.094mg 0.077mg 2%
Choline 18.4mg 9mg 2%
Magnesium 28mg 21mg 2%
Vitamin B2 0.106mg 0.12mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 0.79g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 0.2g N/A
Manganese 0.253mg 0.244mg 0%
Saturated fat 0g 0.027g 0%
Monounsaturated fat 0g 0.008g 0%
Polyunsaturated fat 0g 0.035g 0%
Tryptophan 0.081mg 0.03mg 0%
Threonine 0.224mg 0.133mg 0%
Isoleucine 0.268mg 0.093mg 0%
Leucine 0.44mg 0.166mg 0%
Lysine 0.311mg 0.134mg 0%
Methionine 0.112mg 0.02mg 0%
Phenylalanine 0.285mg 0.114mg 0%
Valine 0.305mg 0.137mg 0%
Histidine 0.143mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +443.5%
Contains more FatsFats +3030%
Contains more CarbsCarbs +3548.8%
Contains more OtherOther +212.5%
Contains more WaterWater +183.5%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.