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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 RAE.
  • Saffron covers your daily need of Manganese 1225% more than Watercress.
  • Saffron contains 56 times more Iron than Watercress. Saffron contains 11.1mg of Iron, while Watercress contains 0.2mg.

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.
Saffron
Saffron
8
:
2
Watercress
Watercress
Contains more Iron +5450%
Contains more Magnesium +1157.1%
Contains more Phosphorus +320%
Contains more Potassium +422.4%
Contains more Zinc +890.9%
Contains more Copper +326%
Contains more Manganese +11542.6%
Contains more Selenium +522.2%
Contains less Sodium -72.3%
Equal in Calcium - 120
Saffron
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +5450%
Contains more Magnesium +1157.1%
Contains more Phosphorus +320%
Contains more Potassium +422.4%
Contains more Zinc +890.9%
Contains more Copper +326%
Contains more Manganese +11542.6%
Contains more Selenium +522.2%
Contains less Sodium -72.3%
Equal in Calcium - 120

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.
Saffron
Saffron
6
:
4
Watercress
Watercress
Contains more Vitamin C +87.9%
Contains more Vitamin B1 +27.8%
Contains more Vitamin B2 +122.5%
Contains more Vitamin B3 +630%
Contains more Vitamin B6 +682.9%
Contains more Folate +933.3%
Contains more Vitamin A +502.1%
Saffron
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0%
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 C +87.9%
Contains more Vitamin B1 +27.8%
Contains more Vitamin B2 +122.5%
Contains more Vitamin B3 +630%
Contains more Vitamin B6 +682.9%
Contains more Folate +933.3%
Contains more Vitamin A +502.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saffron
Saffron
4
:
1
Watercress
Watercress
Contains more Protein +397%
Contains more Fats +5750%
Contains more Carbs +4967.4%
Contains more Other +354.2%
Contains more Water +699.2%
Saffron
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
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 +397%
Contains more Fats +5750%
Contains more Carbs +4967.4%
Contains more Other +354.2%
Contains more Water +699.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saffron
Saffron
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +5262.5%
Contains more Polyunsaturated fat +5805.7%
Contains less Saturated Fat -98.3%
Saffron
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +5262.5%
Contains more Polyunsaturated fat +5805.7%
Contains less Saturated Fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Watercress Opinion
Net carbs 61.47g 0.79g Saffron
Protein 11.43g 2.3g Saffron
Fats 5.85g 0.1g Saffron
Carbs 65.37g 1.29g Saffron
Calories 310kcal 11kcal Saffron
Sugar 0.2g Saffron
Fiber 3.9g 0.5g Saffron
Calcium 111mg 120mg Watercress
Iron 11.1mg 0.2mg Saffron
Magnesium 264mg 21mg Saffron
Phosphorus 252mg 60mg Saffron
Potassium 1724mg 330mg Saffron
Sodium 148mg 41mg Watercress
Zinc 1.09mg 0.11mg Saffron
Copper 0.328mg 0.077mg Saffron
Manganese 28.408mg 0.244mg Saffron
Selenium 5.6µg 0.9µg Saffron
Vitamin A 530IU 3191IU Watercress
Vitamin A RAE 27µg 160µg Watercress
Vitamin E 1mg Watercress
Vitamin C 80.8mg 43mg Saffron
Vitamin B1 0.115mg 0.09mg Saffron
Vitamin B2 0.267mg 0.12mg Saffron
Vitamin B3 1.46mg 0.2mg Saffron
Vitamin B5 0.31mg Watercress
Vitamin B6 1.01mg 0.129mg Saffron
Folate 93µg 9µg Saffron
Vitamin K 250µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 1.586g 0.027g Watercress
Omega-3 - DPA 0.006g 0g Saffron
Monounsaturated Fat 0.429g 0.008g Saffron
Polyunsaturated fat 2.067g 0.035g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
60%
Saffron
91%
Watercress
Minerals Daily Need Coverage Score
479%
Saffron
18%
Watercress

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 107mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 1.559g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.2)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 0.2g)
Which food is richer in minerals?
Saffron
Saffron 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. 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.