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  6. Potato vs. Watercress

Potato vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between potatoes and watercress

  • Potatoes have more vitamin B6, iron, fiber, and vitamin B3, while watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B2, and vitamin E.
  • Watercress covers your daily need for vitamin K, 207% more than potatoes.
  • Potatoes contain 5 times more vitamin B3 than watercress. While potatoes contain 1.061mg of vitamin B3, watercress contains only 0.2mg.
  • Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of potatoes is 86.

These are the specific foods used in this comparison Potatoes, flesh, and skin, raw and Watercress, raw.

Infographic

Potato 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.
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 PotassiumPotassium +28.8%
Contains more IronIron +305%
Contains more CopperCopper +42.9%
Contains more ZincZinc +172.7%
Contains less SodiumSodium -85.4%
Contains more CalciumCalcium +900%
Contains more ManganeseManganese +22%
Contains more SeleniumSelenium +125%
~equal in Magnesium ~21mg
~equal in Phosphorus ~60mg

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.
Potato
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 B3Vitamin B3 +430.5%
Contains more Vitamin B6Vitamin B6 +131%
Contains more FolateFolate +66.7%
Contains more CholineCholine +34.4%
Contains more Vitamin CVitamin C +118.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin KVitamin K +12400%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Watercress DV% diff.
Vitamin K 2µg 250µg 207%
Vitamin C 19.7mg 43mg 26%
Vitamin A 0µg 160µg 18%
Vitamin B6 0.298mg 0.129mg 13%
Calcium 12mg 120mg 11%
Iron 0.81mg 0.2mg 8%
Vitamin E 0.01mg 1mg 7%
Vitamin B2 0.032mg 0.12mg 7%
Starch 15.29g 6%
Fiber 2.1g 0.5g 6%
Carbs 17.49g 1.29g 5%
Vitamin B3 1.061mg 0.2mg 5%
Copper 0.11mg 0.077mg 4%
Calories 77kcal 11kcal 3%
Potassium 425mg 330mg 3%
Zinc 0.3mg 0.11mg 2%
Sodium 6mg 41mg 2%
Folate 15µg 9µg 2%
Manganese 0.2mg 0.244mg 2%
Choline 12.1mg 9mg 1%
Vitamin B1 0.081mg 0.09mg 1%
Protein 2.05g 2.3g 1%
Selenium 0.4µg 0.9µg 1%
Fats 0.09g 0.1g 0%
Net carbs 15.39g 0.79g N/A
Magnesium 23mg 21mg 0%
Sugar 0.82g 0.2g N/A
Phosphorus 57mg 60mg 0%
Vitamin B5 0.295mg 0.31mg 0%
Saturated fat 0.025g 0.027g 0%
Monounsaturated fat 0.002g 0.008g 0%
Polyunsaturated fat 0.042g 0.035g 0%
Tryptophan 0.021mg 0.03mg 0%
Threonine 0.067mg 0.133mg 0%
Isoleucine 0.066mg 0.093mg 0%
Leucine 0.098mg 0.166mg 0%
Lysine 0.107mg 0.134mg 0%
Methionine 0.032mg 0.02mg 0%
Phenylalanine 0.081mg 0.114mg 0%
Valine 0.103mg 0.137mg 0%
Histidine 0.035mg 0.04mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 CarbsCarbs +1255.8%
Contains more ProteinProtein +12.2%
Contains more FatsFats +11.1%
Contains more WaterWater +20%
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 Poly. FatPolyunsaturated fat +20%
Contains more Mono. FatMonounsaturated fat +300%
~equal in Saturated fat ~0.027g

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.