Salsa vs. Watercress — In-Depth Nutrition Comparison
Compare
How are salsa and watercress different?
- Salsa is higher in iron and vitamin B3; however, watercress is richer in vitamin A, vitamin C, calcium, and vitamin B2.
- Daily need coverage for vitamin A for watercress is 53% higher.
- Salsa contains 11 times more iron than watercress. While salsa contains 2.24mg of iron, watercress contains only 0.2mg.
- Watercress has less sodium.
USDA Commodity, salsa and Watercress, raw are the varieties used in this article.
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.
| Contains more IronIron | +1020% |
| Contains more CopperCopper | +24.7% |
| Contains more ZincZinc | +54.5% |
| Contains more MagnesiumMagnesium | +31.3% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +22.2% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -90.5% |
| Contains more SeleniumSelenium | +125% |
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.
| Contains more Vitamin B3Vitamin B3 | +440% |
| Contains more Vitamin B6Vitamin B6 | +15.5% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin CVitamin C | +975% |
| Contains more Vitamin AVitamin A | +471.4% |
| Contains more Vitamin B1Vitamin B1 | +80% |
| Contains more Vitamin B2Vitamin B2 | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 4mg | 43mg | 43% |
| Iron | 2.24mg | 0.2mg | 26% |
| Sodium | 430mg | 41mg | 17% |
| Vitamin A | 28µg | 160µg | 15% |
| Manganese | 0.244mg | 11% | |
| Calcium | 12mg | 120mg | 11% |
| Vitamin E | 1mg | 7% | |
| Vitamin B2 | 0.03mg | 0.12mg | 7% |
| Vitamin B3 | 1.08mg | 0.2mg | 6% |
| Vitamin B5 | 0.31mg | 6% | |
| Fiber | 1.4g | 0.5g | 4% |
| Phosphorus | 30mg | 60mg | 4% |
| Vitamin B1 | 0.05mg | 0.09mg | 3% |
| Folate | 19µg | 9µg | 3% |
| Vitamin B6 | 0.149mg | 0.129mg | 2% |
| Copper | 0.096mg | 0.077mg | 2% |
| Potassium | 270mg | 330mg | 2% |
| Carbs | 7g | 1.29g | 2% |
| Choline | 9mg | 2% | |
| Protein | 1.5g | 2.3g | 2% |
| Calories | 36kcal | 11kcal | 1% |
| Selenium | 0.4µg | 0.9µg | 1% |
| Zinc | 0.17mg | 0.11mg | 1% |
| Magnesium | 16mg | 21mg | 1% |
| Fats | 0.2g | 0.1g | 0% |
| Net carbs | 5.6g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Saturated fat | 0.029g | 0.027g | 0% |
| Monounsaturated fat | 0.016g | 0.008g | 0% |
| Polyunsaturated fat | 0.107g | 0.035g | 0% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +442.6% |
| Contains more OtherOther | +33.3% |
| Contains more ProteinProtein | +53.3% |
~equal in
Water
~95.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
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 | +100% |
| Contains more Poly. FatPolyunsaturated fat | +205.7% |
~equal in
Saturated fat
~0.027g
