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  6. Potato pancake vs. Watercress

Potato pancake vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between potato pancake and watercress

  • Potato pancake has more vitamin B6, iron, selenium, and vitamin B12, while watercress has more vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 206% more than potato pancake.

These are the specific foods used in this comparison Potato pancakes and Watercress, raw.

Infographic

Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
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 +71.4%
Contains more PotassiumPotassium +88.5%
Contains more IronIron +735%
Contains more CopperCopper +133.8%
Contains more ZincZinc +536.4%
Contains more PhosphorusPhosphorus +113.3%
Contains more SeleniumSelenium +888.9%
Contains more CalciumCalcium +275%
Contains less SodiumSodium -94.6%
~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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
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 +75.6%
Contains more Vitamin B2Vitamin B2 +44.2%
Contains more Vitamin B3Vitamin B3 +736%
Contains more Vitamin B5Vitamin B5 +144.2%
Contains more Vitamin B6Vitamin B6 +247.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +355.6%
Contains more CholineCholine +724.4%
Contains more Vitamin CVitamin C +55.8%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +334.8%
Contains more Vitamin KVitamin K +9159.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 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 +164.3%
Contains more FatsFats +14660%
Contains more CarbsCarbs +2055.8%
Contains more OtherOther +198.3%
Contains more WaterWater +99.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 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 +46525%
Contains more Poly. FatPolyunsaturated fat +21374.3%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato pancake Watercress DV% diff.
Vitamin K 2.7µg 250µg 206%
Polyunsaturated fat 7.516g 0.035g 50%
Cholesterol 95mg 0mg 32%
Sodium 764mg 41mg 31%
Vitamin B6 0.448mg 0.129mg 25%
Fats 14.76g 0.1g 23%
Iron 1.67mg 0.2mg 18%
Vitamin C 27.6mg 43mg 17%
Selenium 8.9µg 0.9µg 15%
Vitamin A 32µg 160µg 14%
Calories 268kcal 11kcal 13%
Vitamin B12 0.29µg 0µg 12%
Choline 74.2mg 9mg 12%
Fiber 3.3g 0.5g 11%
Copper 0.18mg 0.077mg 11%
Saturated fat 2.496g 0.027g 11%
Phosphorus 128mg 60mg 10%
Starch 20.88g 9%
Vitamin B3 1.672mg 0.2mg 9%
Potassium 622mg 330mg 9%
Calcium 32mg 120mg 9%
Monounsaturated fat 3.73g 0.008g 9%
Carbs 27.81g 1.29g 9%
Vitamin B5 0.757mg 0.31mg 9%
Folate 41µg 9µg 8%
Protein 6.08g 2.3g 8%
Vitamin B1 0.158mg 0.09mg 6%
Vitamin E 0.23mg 1mg 5%
Zinc 0.7mg 0.11mg 5%
Vitamin B2 0.173mg 0.12mg 4%
Magnesium 36mg 21mg 4%
Vitamin D 0.3µg 0µg 2%
Fructose 0.56g 1%
Vitamin D 11IU 0IU 1%
Manganese 0.26mg 0.244mg 1%
Net carbs 24.51g 0.79g N/A
Sugar 1.79g 0.2g N/A
Tryptophan 0.087mg 0.03mg 0%
Threonine 0.24mg 0.133mg 0%
Isoleucine 0.28mg 0.093mg 0%
Leucine 0.442mg 0.166mg 0%
Lysine 0.389mg 0.134mg 0%
Methionine 0.137mg 0.02mg 0%
Phenylalanine 0.3mg 0.114mg 0%
Valine 0.369mg 0.137mg 0%
Histidine 0.141mg 0.04mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato pancake 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
37%
Potato pancake
74%
Watercress
Minerals Daily Need Coverage Score
47%
Potato pancake
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.59g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 723mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 2.469g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.