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  6. Rye vs. Watercress

Rye vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between rye and watercress

  • Rye has more manganese, fiber, phosphorus, copper, iron, vitamin B3, and selenium, while watercress has more vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 203% more than rye.
  • Rye contains 30 times more fiber than watercress. While rye contains 15.1g of fiber, watercress contains only 0.5g.

These are the specific foods used in this comparison Rye grain and Watercress, raw.

Infographic

Rye 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +423.8%
Contains more PotassiumPotassium +54.5%
Contains more IronIron +1215%
Contains more CopperCopper +376.6%
Contains more ZincZinc +2309.1%
Contains more PhosphorusPhosphorus +453.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +956.1%
Contains more SeleniumSelenium +1444.4%
Contains more CalciumCalcium +400%

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.
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +251.1%
Contains more Vitamin B2Vitamin B2 +109.2%
Contains more Vitamin B3Vitamin B3 +2035%
Contains more Vitamin B5Vitamin B5 +369.7%
Contains more Vitamin B6Vitamin B6 +127.9%
Contains more FolateFolate +322.2%
Contains more CholineCholine +237.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin KVitamin K +4137.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Watercress DV% diff.
Vitamin K 5.9µg 250µg 203%
Manganese 2.577mg 0.244mg 101%
Fiber 15.1g 0.5g 58%
Vitamin C 0mg 43mg 48%
Phosphorus 332mg 60mg 39%
Copper 0.367mg 0.077mg 32%
Iron 2.63mg 0.2mg 30%
Carbs 75.86g 1.29g 25%
Vitamin B3 4.27mg 0.2mg 25%
Selenium 13.9µg 0.9µg 24%
Vitamin B5 1.456mg 0.31mg 23%
Zinc 2.65mg 0.11mg 23%
Magnesium 110mg 21mg 21%
Vitamin B1 0.316mg 0.09mg 19%
Vitamin A 1µg 160µg 18%
Protein 10.34g 2.3g 16%
Calories 338kcal 11kcal 16%
Vitamin B6 0.294mg 0.129mg 13%
Vitamin B2 0.251mg 0.12mg 10%
Calcium 24mg 120mg 10%
Folate 38µg 9µg 7%
Polyunsaturated fat 0.767g 0.035g 5%
Potassium 510mg 330mg 5%
Choline 30.4mg 9mg 4%
Sodium 2mg 41mg 2%
Fats 1.63g 0.1g 2%
Vitamin E 0.85mg 1mg 1%
Monounsaturated fat 0.208g 0.008g 1%
Saturated fat 0.197g 0.027g 1%
Net carbs 60.76g 0.79g N/A
Sugar 0.98g 0.2g N/A
Tryptophan 0.108mg 0.03mg 0%
Threonine 0.289mg 0.133mg 0%
Isoleucine 0.208mg 0.093mg 0%
Leucine 0.563mg 0.166mg 0%
Lysine 0.286mg 0.134mg 0%
Methionine 0.153mg 0.02mg 0%
Phenylalanine 0.435mg 0.114mg 0%
Valine 0.317mg 0.137mg 0%
Histidine 0.189mg 0.04mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +349.6%
Contains more FatsFats +1530%
Contains more CarbsCarbs +5780.6%
Contains more OtherOther +30.8%
Contains more WaterWater +797.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +2500%
Contains more Poly. FatPolyunsaturated fat +2091.4%
Contains less Sat. FatSaturated fat -86.3%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.