Potato salad vs. Watercress — In-Depth Nutrition Comparison
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A recap on the differences between potato salad and watercress
- Potato salad has more selenium and iron; however, watercress is higher in vitamin A, vitamin C, calcium, and manganese.
- Watercress covers your daily vitamin A needs 61% more than potato salad.
- The glycemic index of potato salad is higher.
Food varieties used in this article are Potato salad, home-prepared and Watercress, raw.
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.
| Contains more IronIron | +225% |
| Contains more CopperCopper | +53.2% |
| Contains more ZincZinc | +181.8% |
| Contains more SeleniumSelenium | +355.6% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +531.6% |
| Contains more PotassiumPotassium | +29.9% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains less SodiumSodium | -92.2% |
| Contains more ManganeseManganese | +141.6% |
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.
| Contains more Vitamin B3Vitamin B3 | +345% |
| Contains more Vitamin B5Vitamin B5 | +72.3% |
| Contains more Vitamin CVitamin C | +330% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin B1Vitamin B1 | +16.9% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more FolateFolate | +28.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 10mg | 43mg | 37% |
| Polyunsaturated fat | 3.737g | 0.035g | 25% |
| Cholesterol | 68mg | 0mg | 23% |
| Sodium | 529mg | 41mg | 21% |
| Vitamin A | 32µg | 160µg | 14% |
| Fats | 8.2g | 0.1g | 12% |
| Calcium | 19mg | 120mg | 10% |
| Calories | 143kcal | 11kcal | 7% |
| Vitamin E | 1mg | 7% | |
| Monounsaturated fat | 2.48g | 0.008g | 6% |
| Saturated fat | 1.429g | 0.027g | 6% |
| Manganese | 0.101mg | 0.244mg | 6% |
| Selenium | 4.1µg | 0.9µg | 6% |
| Iron | 0.65mg | 0.2mg | 6% |
| Copper | 0.118mg | 0.077mg | 5% |
| Vitamin B2 | 0.06mg | 0.12mg | 5% |
| Vitamin B3 | 0.89mg | 0.2mg | 4% |
| Vitamin B5 | 0.534mg | 0.31mg | 4% |
| Fiber | 1.3g | 0.5g | 3% |
| Carbs | 11.17g | 1.29g | 3% |
| Zinc | 0.31mg | 0.11mg | 2% |
| Potassium | 254mg | 330mg | 2% |
| Choline | 9mg | 2% | |
| Magnesium | 15mg | 21mg | 1% |
| Phosphorus | 52mg | 60mg | 1% |
| Folate | 7µg | 9µg | 1% |
| Vitamin B6 | 0.141mg | 0.129mg | 1% |
| Vitamin B1 | 0.077mg | 0.09mg | 1% |
| Protein | 2.68g | 2.3g | 1% |
| Net carbs | 9.87g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Tryptophan | 0.042mg | 0.03mg | 0% |
| Threonine | 0.116mg | 0.133mg | 0% |
| Isoleucine | 0.141mg | 0.093mg | 0% |
| Leucine | 0.202mg | 0.166mg | 0% |
| Lysine | 0.171mg | 0.134mg | 0% |
| Methionine | 0.066mg | 0.02mg | 0% |
| Phenylalanine | 0.135mg | 0.114mg | 0% |
| Valine | 0.172mg | 0.137mg | 0% |
| Histidine | 0.062mg | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +16.5% |
| Contains more FatsFats | +8100% |
| Contains more CarbsCarbs | +765.9% |
| Contains more OtherOther | +62.5% |
| Contains more WaterWater | +25.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
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 | +30900% |
| Contains more Poly. FatPolyunsaturated fat | +10577.1% |
| Contains less Sat. FatSaturated fat | -98.1% |
