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Star anise vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between star anise and watercress

  • Star anise has more iron, copper, manganese, fiber, phosphorus, calcium, zinc, vitamin B6, and magnesium, while watercress has more vitamin A.
  • Star anise covers your daily need for iron, 460% more than watercress.
  • Star anise contains 48 times more zinc than watercress. While star anise contains 5.3mg of zinc, watercress contains only 0.11mg.
  • Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of star anise is 89.

These are the specific foods used in this comparison Spices, anise seed and Watercress, raw.

Infographic

Star anise 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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
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 +709.5%
Contains more CalciumCalcium +438.3%
Contains more PotassiumPotassium +336.7%
Contains more IronIron +18380%
Contains more CopperCopper +1081.8%
Contains more ZincZinc +4718.2%
Contains more PhosphorusPhosphorus +633.3%
Contains less SodiumSodium -61%
Contains more ManganeseManganese +842.6%
Contains more SeleniumSelenium +455.6%

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 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 +277.8%
Contains more Vitamin B2Vitamin B2 +141.7%
Contains more Vitamin B3Vitamin B3 +1430%
Contains more Vitamin B5Vitamin B5 +157.1%
Contains more Vitamin B6Vitamin B6 +403.9%
Contains more Vitamin CVitamin C +104.8%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Star anise Watercress DV% diff.
Iron 36.96mg 0.2mg 460%
Vitamin K 250µg 208%
Copper 0.91mg 0.077mg 93%
Manganese 2.3mg 0.244mg 89%
Fiber 14.6g 0.5g 56%
Phosphorus 440mg 60mg 54%
Calcium 646mg 120mg 53%
Zinc 5.3mg 0.11mg 47%
Vitamin B6 0.65mg 0.129mg 40%
Magnesium 170mg 21mg 35%
Potassium 1441mg 330mg 33%
Protein 17.6g 2.3g 31%
Monounsaturated fat 9.78g 0.008g 24%
Vitamin C 21mg 43mg 24%
Fats 15.9g 0.1g 24%
Polyunsaturated fat 3.15g 0.035g 21%
Vitamin B1 0.34mg 0.09mg 21%
Vitamin B3 3.06mg 0.2mg 18%
Calories 337kcal 11kcal 16%
Carbs 50.02g 1.29g 16%
Vitamin A 16µg 160µg 16%
Vitamin B2 0.29mg 0.12mg 13%
Vitamin B5 0.797mg 0.31mg 10%
Vitamin E 1mg 7%
Selenium 5µg 0.9µg 7%
Saturated fat 0.586g 0.027g 3%
Choline 9mg 2%
Sodium 16mg 41mg 1%
Net carbs 35.42g 0.79g N/A
Sugar 0.2g N/A
Folate 10µg 9µg 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
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 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 +665.2%
Contains more FatsFats +15800%
Contains more CarbsCarbs +3777.5%
Contains more OtherOther +478.3%
Contains more WaterWater +897%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 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 +122150%
Contains more Poly. FatPolyunsaturated fat +8900%
Contains less Sat. FatSaturated fat -95.4%

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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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.