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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 C, Vitamin A RAE, Calcium, and Potassium.
  • Watercress covers your daily need of 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.

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.
Brown rice
Brown rice
8
:
2
Watercress
Watercress
Contains more Iron +180%
Contains more Magnesium +85.7%
Contains more Phosphorus +71.7%
Contains less Sodium -90.2%
Contains more Zinc +545.5%
Contains more Copper +37.7%
Contains more Manganese +299.2%
Contains more Selenium +544.4%
Contains more Calcium +3900%
Contains more Potassium +283.7%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +180%
Contains more Magnesium +85.7%
Contains more Phosphorus +71.7%
Contains less Sodium -90.2%
Contains more Zinc +545.5%
Contains more Copper +37.7%
Contains more Manganese +299.2%
Contains more Selenium +544.4%
Contains more Calcium +3900%
Contains more Potassium +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.
Brown rice
Brown rice
3
:
6
Watercress
Watercress
Contains more Vitamin B1 +97.8%
Contains more Vitamin B3 +1180.5%
Contains more Vitamin B5 +22.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +488.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.9%
Contains more Vitamin K +124900%
Equal in Vitamin B6 - 0.129
Equal in Folate - 9
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B3 +1180.5%
Contains more Vitamin B5 +22.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +488.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.9%
Contains more Vitamin K +124900%
Equal in Vitamin B6 - 0.129
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
3
:
2
Watercress
Watercress
Contains more Protein +19.1%
Contains more Fats +870%
Contains more Carbs +1882.9%
Contains more Water +35.3%
Contains more Other +172.7%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +19.1%
Contains more Fats +870%
Contains more Carbs +1882.9%
Contains more Water +35.3%
Contains more Other +172.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +4512.5%
Contains more Polyunsaturated fat +945.7%
Contains less Saturated Fat -89.6%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +4512.5%
Contains more Polyunsaturated fat +945.7%
Contains less Saturated 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 Opinion
Net carbs 23.98g 0.79g Brown rice
Protein 2.74g 2.3g Brown rice
Fats 0.97g 0.1g Brown rice
Carbs 25.58g 1.29g Brown rice
Calories 123kcal 11kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g 0.2g Watercress
Fiber 1.6g 0.5g Brown rice
Calcium 3mg 120mg Watercress
Iron 0.56mg 0.2mg Brown rice
Magnesium 39mg 21mg Brown rice
Phosphorus 103mg 60mg Brown rice
Potassium 86mg 330mg Watercress
Sodium 4mg 41mg Brown rice
Zinc 0.71mg 0.11mg Brown rice
Copper 0.106mg 0.077mg Brown rice
Manganese 0.974mg 0.244mg Brown rice
Selenium 5.8µg 0.9µg Brown rice
Vitamin A 0IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 0.17mg 1mg Watercress
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.178mg 0.09mg Brown rice
Vitamin B2 0.069mg 0.12mg Watercress
Vitamin B3 2.561mg 0.2mg Brown rice
Vitamin B5 0.38mg 0.31mg Brown rice
Vitamin B6 0.123mg 0.129mg Watercress
Folate 9µg 9µg
Vitamin K 0.2µg 250µg Watercress
Tryptophan 0.033mg 0.03mg Brown rice
Threonine 0.095mg 0.133mg Watercress
Isoleucine 0.109mg 0.093mg Brown rice
Leucine 0.214mg 0.166mg Brown rice
Lysine 0.099mg 0.134mg Watercress
Methionine 0.058mg 0.02mg Brown rice
Phenylalanine 0.133mg 0.114mg Brown rice
Valine 0.151mg 0.137mg Brown rice
Histidine 0.066mg 0.04mg Brown rice
Saturated Fat 0.26g 0.027g Watercress
Monounsaturated Fat 0.369g 0.008g Brown rice
Polyunsaturated fat 0.366g 0.035g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Brown rice
91%
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.