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  6. Brown rice vs. Watercress

Brown rice vs. Watercress — In-Depth Nutrition Comparison

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How are brown rice and watercress different?

  • Brown rice is richer in manganese, vitamin B3, selenium, vitamin B1, and phosphorus, while watercress is higher in vitamin K, vitamin A, vitamin C, calcium, and potassium.
  • Watercress covers your daily need for vitamin K, 208% more than brown rice.
  • Brown rice contains 13 times more vitamin B3 than watercress. Brown rice contains 2.561mg of vitamin B3, while watercress contains 0.2mg.
  • Brown rice has a higher glycemic index (66) than watercress (32).

Rice, brown, long-grain, cooked and Watercress, raw types were used in this article.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +85.7%
Contains more IronIron +180%
Contains more CopperCopper +37.7%
Contains more ZincZinc +545.5%
Contains more PhosphorusPhosphorus +71.7%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +299.2%
Contains more SeleniumSelenium +544.4%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +283.7%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 +97.8%
Contains more Vitamin B3Vitamin B3 +1180.5%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B2Vitamin B2 +73.9%
Contains more Vitamin KVitamin K +124900%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg
~equal in Choline ~9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +19.1%
Contains more FatsFats +870%
Contains more CarbsCarbs +1882.9%
Contains more WaterWater +35.3%
Contains more OtherOther +172.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +4512.5%
Contains more Poly. FatPolyunsaturated fat +945.7%
Contains less Sat. FatSaturated fat -89.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Watercress DV% diff.
Vitamin K 0.2µg 250µg 208%
Vitamin C 0mg 43mg 48%
Manganese 0.974mg 0.244mg 32%
Vitamin A 0µg 160µg 18%
Vitamin B3 2.561mg 0.2mg 15%
Calcium 3mg 120mg 12%
Starch 24.79g 10%
Selenium 5.8µg 0.9µg 9%
Carbs 25.58g 1.29g 8%
Vitamin B1 0.178mg 0.09mg 7%
Potassium 86mg 330mg 7%
Vitamin E 0.17mg 1mg 6%
Phosphorus 103mg 60mg 6%
Calories 123kcal 11kcal 6%
Zinc 0.71mg 0.11mg 5%
Iron 0.56mg 0.2mg 5%
Magnesium 39mg 21mg 4%
Vitamin B2 0.069mg 0.12mg 4%
Fiber 1.6g 0.5g 4%
Copper 0.106mg 0.077mg 3%
Sodium 4mg 41mg 2%
Polyunsaturated fat 0.366g 0.035g 2%
Protein 2.74g 2.3g 1%
Vitamin B5 0.38mg 0.31mg 1%
Fats 0.97g 0.1g 1%
Saturated fat 0.26g 0.027g 1%
Monounsaturated fat 0.369g 0.008g 1%
Net carbs 23.98g 0.79g N/A
Sugar 0.24g 0.2g N/A
Vitamin B6 0.123mg 0.129mg 0%
Folate 9µg 9µg 0%
Choline 9.2mg 9mg 0%
Tryptophan 0.033mg 0.03mg 0%
Threonine 0.095mg 0.133mg 0%
Isoleucine 0.109mg 0.093mg 0%
Leucine 0.214mg 0.166mg 0%
Lysine 0.099mg 0.134mg 0%
Methionine 0.058mg 0.02mg 0%
Phenylalanine 0.133mg 0.114mg 0%
Valine 0.151mg 0.137mg 0%
Histidine 0.066mg 0.04mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
13%
Brown rice
74%
Watercress
Minerals Daily Need Coverage Score
32%
Brown rice
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.04g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.233g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 34)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 37mg)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.