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  6. Saffron vs. Watercress

Saffron vs. Watercress — In-Depth Nutrition Comparison

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How are saffron and watercress different?

  • Saffron is richer in manganese, iron, vitamin B6, magnesium, vitamin C, potassium, copper, phosphorus, and folate, while watercress is higher in vitamin A.
  • Saffron covers your daily need for manganese, 1225% more than watercress.
  • Saffron contains 56 times more iron than watercress. Saffron contains 11.1mg of iron, while watercress contains 0.2mg.
  • Saffron has a higher glycemic index (70) than watercress (32).

Spices, saffron and Watercress, raw types were used in this article.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +1157.1%
Contains more PotassiumPotassium +422.4%
Contains more IronIron +5450%
Contains more CopperCopper +326%
Contains more ZincZinc +890.9%
Contains more PhosphorusPhosphorus +320%
Contains more ManganeseManganese +11542.6%
Contains more SeleniumSelenium +522.2%
Contains less SodiumSodium -72.3%
~equal in Calcium ~120mg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 CVitamin C +87.9%
Contains more Vitamin B1Vitamin B1 +27.8%
Contains more Vitamin B2Vitamin B2 +122.5%
Contains more Vitamin B3Vitamin B3 +630%
Contains more Vitamin B6Vitamin B6 +682.9%
Contains more FolateFolate +933.3%
Contains more Vitamin AVitamin A +492.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Saffron Watercress DV% diff.
Manganese 28.408mg 0.244mg 1225%
Vitamin K 250µg 208%
Iron 11.1mg 0.2mg 136%
Vitamin B6 1.01mg 0.129mg 68%
Magnesium 264mg 21mg 58%
Vitamin C 80.8mg 43mg 42%
Potassium 1724mg 330mg 41%
Copper 0.328mg 0.077mg 28%
Phosphorus 252mg 60mg 27%
Folate 93µg 9µg 21%
Carbs 65.37g 1.29g 21%
Protein 11.43g 2.3g 18%
Vitamin A 27µg 160µg 15%
Calories 310kcal 11kcal 15%
Polyunsaturated fat 2.067g 0.035g 14%
Fiber 3.9g 0.5g 14%
Vitamin B2 0.267mg 0.12mg 11%
Selenium 5.6µg 0.9µg 9%
Fats 5.85g 0.1g 9%
Zinc 1.09mg 0.11mg 9%
Vitamin B3 1.46mg 0.2mg 8%
Vitamin E 1mg 7%
Saturated fat 1.586g 0.027g 7%
Vitamin B5 0.31mg 6%
Sodium 148mg 41mg 5%
Choline 9mg 2%
Vitamin B1 0.115mg 0.09mg 2%
Calcium 111mg 120mg 1%
Monounsaturated fat 0.429g 0.008g 1%
Net carbs 61.47g 0.79g N/A
Sugar 0.2g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%
Omega-3 - DPA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +397%
Contains more FatsFats +5750%
Contains more CarbsCarbs +4967.4%
Contains more OtherOther +354.2%
Contains more WaterWater +699.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +5262.5%
Contains more Poly. FatPolyunsaturated fat +5805.7%
Contains less Sat. FatSaturated fat -98.3%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.