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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

Potato salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 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.
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Watercress 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +30900%
Contains more Poly. FatPolyunsaturated fat +10577.1%
Contains less Sat. FatSaturated fat -98.1%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.