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  6. Shortbread vs. Watercress

Shortbread vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between shortbread and watercress

  • Shortbread has more iron, vitamin B1, vitamin B3, folate, and vitamin B2, while watercress has more vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 199% more than shortbread.
  • Shortbread contains 300 times more saturated fat than watercress. While shortbread contains 8.105g of saturated fat, watercress contains only 0.027g.
  • Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of shortbread is 64.

These are the specific foods used in this comparison Cookies, shortbread, commercially prepared, plain and Watercress, raw.

Infographic

Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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 IronIron +1390%
Contains more CopperCopper +16.9%
Contains more ZincZinc +345.5%
Contains more ManganeseManganese +61.1%
Contains more SeleniumSelenium +588.9%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +823.1%
Contains more PotassiumPotassium +275%
Contains less SodiumSodium -88.4%
~equal in Phosphorus ~60mg

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 EVitamin E +144%
Contains more Vitamin B1Vitamin B1 +292.2%
Contains more Vitamin B2Vitamin B2 +161.7%
Contains more Vitamin B3Vitamin B3 +1537.5%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +81.7%
Contains more Vitamin KVitamin K +2172.7%
Contains more CholineCholine +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shortbread Watercress DV% diff.
Vitamin K 11µg 250µg 199%
Polyunsaturated fat 8.326g 0.035g 55%
Vitamin C 0mg 43mg 48%
Fats 26.22g 0.1g 40%
Saturated fat 8.105g 0.027g 37%
Iron 2.98mg 0.2mg 35%
Calories 514kcal 11kcal 25%
Vitamin B1 0.353mg 0.09mg 22%
Carbs 63.78g 1.29g 21%
Vitamin B3 3.275mg 0.2mg 19%
Vitamin A 0µg 160µg 18%
Folate 81µg 9µg 18%
Monounsaturated fat 6.708g 0.008g 17%
Starch 40.47g 17%
Vitamin B2 0.314mg 0.12mg 15%
Sodium 353mg 41mg 14%
Calcium 13mg 120mg 11%
Vitamin E 2.44mg 1mg 10%
Selenium 6.2µg 0.9µg 10%
Potassium 88mg 330mg 7%
Protein 5.37g 2.3g 6%
Manganese 0.393mg 0.244mg 6%
Vitamin B6 0.071mg 0.129mg 4%
Zinc 0.49mg 0.11mg 3%
Fiber 1.3g 0.5g 3%
Magnesium 14mg 21mg 2%
Phosphorus 66mg 60mg 1%
Copper 0.09mg 0.077mg 1%
Choline 0.9mg 9mg 1%
Net carbs 62.48g 0.79g N/A
Sugar 21.65g 0.2g N/A
Vitamin B5 0.321mg 0.31mg 0%
Trans fat 0.714g 0g 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%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +133.5%
Contains more FatsFats +26120%
Contains more CarbsCarbs +4844.2%
Contains more WaterWater +2541.9%
Contains more OtherOther +16.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 +83750%
Contains more Poly. FatPolyunsaturated fat +23688.6%
Contains less Sat. FatSaturated fat -99.7%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.