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  6. Savoy cabbage vs. Watercress

Savoy cabbage vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between savoy cabbage and watercress

  • Savoy cabbage has more folate and fiber; however, watercress is higher in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, and vitamin E.
  • Watercress covers your daily vitamin K needs 151% more than savoy cabbage.
  • Watercress contains 9 times less folate than savoy cabbage. Savoy cabbage contains 80µg of folate, while watercress contains 9µg.

Food varieties used in this article are Cabbage, savoy, raw and Watercress, raw.

Infographic

Savoy cabbage vs Watercress infographic
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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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
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 +33.3%
Contains more IronIron +100%
Contains more ZincZinc +145.5%
Contains less SodiumSodium -31.7%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +43.5%
Contains more CopperCopper +24.2%
Contains more PhosphorusPhosphorus +42.9%
Contains more ManganeseManganese +35.6%
~equal in Selenium ~0.9µg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +47.3%
Contains more FolateFolate +788.9%
Contains more CholineCholine +36.7%
Contains more Vitamin CVitamin C +38.7%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +65.8%
Contains more Vitamin KVitamin K +263.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Watercress DV% diff.
Vitamin K 68.8µg 250µg 151%
Folate 80µg 9µg 18%
Vitamin C 31mg 43mg 13%
Vitamin A 50µg 160µg 12%
Fiber 3.1g 0.5g 10%
Calcium 35mg 120mg 9%
Vitamin B2 0.03mg 0.12mg 7%
Vitamin E 0.17mg 1mg 6%
Vitamin B6 0.19mg 0.129mg 5%
Phosphorus 42mg 60mg 3%
Manganese 0.18mg 0.244mg 3%
Potassium 230mg 330mg 3%
Iron 0.4mg 0.2mg 3%
Vitamin B5 0.187mg 0.31mg 2%
Vitamin B1 0.07mg 0.09mg 2%
Copper 0.062mg 0.077mg 2%
Magnesium 28mg 21mg 2%
Carbs 6.1g 1.29g 2%
Choline 12.3mg 9mg 1%
Vitamin B3 0.3mg 0.2mg 1%
Calories 27kcal 11kcal 1%
Protein 2g 2.3g 1%
Sodium 28mg 41mg 1%
Zinc 0.27mg 0.11mg 1%
Fats 0.1g 0.1g 0%
Net carbs 3g 0.79g N/A
Sugar 2.27g 0.2g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.013g 0.027g 0%
Monounsaturated fat 0.007g 0.008g 0%
Polyunsaturated fat 0.049g 0.035g 0%
Tryptophan 0.02mg 0.03mg 0%
Threonine 0.069mg 0.133mg 0%
Isoleucine 0.101mg 0.093mg 0%
Leucine 0.103mg 0.166mg 0%
Lysine 0.094mg 0.134mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.064mg 0.114mg 0%
Valine 0.085mg 0.137mg 0%
Histidine 0.041mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 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 CarbsCarbs +372.9%
Contains more ProteinProtein +15%
Contains more OtherOther +50%
~equal in Fats ~0.1g
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 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 less Sat. FatSaturated fat -51.9%
Contains more Poly. FatPolyunsaturated fat +40%
Contains more Mono. FatMonounsaturated fat +14.3%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.