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  6. Spinach pasta vs. Watercress

Spinach pasta vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between spinach pasta and watercress?

  • Spinach pasta is richer in vitamin B1, folate, iron, manganese, vitamin B2, vitamin B3, and vitamin B6, yet watercress is richer in vitamin A and vitamin C.
  • Watercress's daily need coverage for vitamin A is 59% higher.

We used Pasta, fresh-refrigerated, spinach, as purchased and Watercress, raw types in this comparison.

Infographic

Spinach pasta 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 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
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 +200%
Contains more IronIron +1550%
Contains more CopperCopper +155.8%
Contains more ZincZinc +1172.7%
Contains more PhosphorusPhosphorus +146.7%
Contains less SodiumSodium -34.1%
Contains more ManganeseManganese +220.1%
Contains more CalciumCalcium +179.1%
Contains more PotassiumPotassium +21.3%

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% 8.3% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 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 B1Vitamin B1 +576.7%
Contains more Vitamin B2Vitamin B2 +231.7%
Contains more Vitamin B3Vitamin B3 +1630%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B6Vitamin B6 +144.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1866.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +540%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spinach pasta Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 0mg 43mg 48%
Vitamin B1 0.609mg 0.09mg 43%
Folate 177µg 9µg 42%
Iron 3.3mg 0.2mg 39%
Cholesterol 73mg 0mg 24%
Manganese 0.781mg 0.244mg 23%
Vitamin B2 0.398mg 0.12mg 21%
Vitamin B3 3.46mg 0.2mg 20%
Carbs 55.72g 1.29g 18%
Protein 11.26g 2.3g 18%
Vitamin A 25µg 160µg 15%
Vitamin B6 0.315mg 0.129mg 14%
Calories 289kcal 11kcal 14%
Copper 0.197mg 0.077mg 13%
Phosphorus 148mg 60mg 13%
Vitamin B12 0.31µg 0µg 13%
Zinc 1.4mg 0.11mg 12%
Magnesium 63mg 21mg 10%
Calcium 43mg 120mg 8%
Vitamin B5 0.688mg 0.31mg 8%
Vitamin E 1mg 7%
Polyunsaturated fat 0.467g 0.035g 3%
Fats 2.1g 0.1g 3%
Potassium 272mg 330mg 2%
Selenium 0.9µg 2%
Fiber 0.5g 2%
Choline 9mg 2%
Saturated fat 0.483g 0.027g 2%
Monounsaturated fat 0.659g 0.008g 2%
Sodium 27mg 41mg 1%
Net carbs 55.72g 0.79g N/A
Sugar 0.2g N/A
Tryptophan 0.15mg 0.03mg 0%
Threonine 0.352mg 0.133mg 0%
Isoleucine 0.488mg 0.093mg 0%
Leucine 0.813mg 0.166mg 0%
Lysine 0.336mg 0.134mg 0%
Methionine 0.208mg 0.02mg 0%
Phenylalanine 0.56mg 0.114mg 0%
Valine 0.544mg 0.137mg 0%
Histidine 0.237mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 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 +389.6%
Contains more FatsFats +2000%
Contains more CarbsCarbs +4219.4%
Contains more WaterWater +216%
Contains more OtherOther +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 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 +8137.5%
Contains more Poly. FatPolyunsaturated fat +1234.3%
Contains less Sat. FatSaturated fat -94.4%

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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. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.