Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Quinoa
  5. Compare
  6. Quinoa vs. Watercress

Quinoa vs. Watercress — In-Depth Nutrition Comparison

Compare

How are quinoa and watercress different?

  • Quinoa is richer in manganese, iron, phosphorus, copper, magnesium, and fiber, while watercress is higher in vitamin K, vitamin A, vitamin C, and calcium.
  • Watercress covers your daily need for vitamin K, 208% more than quinoa.
  • Quinoa contains 7 times more iron than watercress. Quinoa contains 1.49mg of iron, while watercress contains 0.2mg.
  • Quinoa has a higher glycemic index (53) than watercress (32).

Quinoa, cooked and Watercress, raw types were used in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +204.8%
Contains more IronIron +645%
Contains more CopperCopper +149.4%
Contains more ZincZinc +890.9%
Contains more PhosphorusPhosphorus +153.3%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +158.6%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +605.9%
Contains more PotassiumPotassium +91.9%

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.
Quinoa
Quinoa
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 B1Vitamin B1 +18.9%
Contains more Vitamin B3Vitamin B3 +106%
Contains more FolateFolate +366.7%
Contains more CholineCholine +155.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Vitamin C 0mg 43mg 48%
Vitamin A 0µg 160µg 18%
Manganese 0.631mg 0.244mg 17%
Iron 1.49mg 0.2mg 16%
Copper 0.192mg 0.077mg 13%
Phosphorus 152mg 60mg 13%
Magnesium 64mg 21mg 10%
Calcium 17mg 120mg 10%
Fiber 2.8g 0.5g 9%
Zinc 1.09mg 0.11mg 9%
Folate 42µg 9µg 8%
Polyunsaturated fat 1.078g 0.035g 7%
Carbs 21.3g 1.29g 7%
Starch 17.63g 7%
Vitamin B5 0.31mg 6%
Calories 120kcal 11kcal 5%
Potassium 172mg 330mg 5%
Protein 4.4g 2.3g 4%
Selenium 2.8µg 0.9µg 3%
Choline 23mg 9mg 3%
Fats 1.92g 0.1g 3%
Vitamin E 0.63mg 1mg 2%
Saturated fat 0.231g 0.027g 1%
Monounsaturated fat 0.528g 0.008g 1%
Vitamin B1 0.107mg 0.09mg 1%
Vitamin B3 0.412mg 0.2mg 1%
Vitamin B2 0.11mg 0.12mg 1%
Sodium 7mg 41mg 1%
Net carbs 18.5g 0.79g N/A
Sugar 0.87g 0.2g N/A
Vitamin B6 0.123mg 0.129mg 0%
Tryptophan 0.052mg 0.03mg 0%
Threonine 0.131mg 0.133mg 0%
Isoleucine 0.157mg 0.093mg 0%
Leucine 0.261mg 0.166mg 0%
Lysine 0.239mg 0.134mg 0%
Methionine 0.096mg 0.02mg 0%
Phenylalanine 0.185mg 0.114mg 0%
Valine 0.185mg 0.137mg 0%
Histidine 0.127mg 0.04mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +91.3%
Contains more FatsFats +1820%
Contains more CarbsCarbs +1551.2%
Contains more WaterWater +32.8%
Contains more OtherOther +55.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +6500%
Contains more Poly. FatPolyunsaturated fat +2980%
Contains less Sat. FatSaturated fat -88.3%

People also compare

Quinoa
Quinoa vs Rice
Rice
Quinoa
Quinoa vs Couscous
Couscous
Quinoa
Quinoa vs Brown rice
Brown rice
Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.