Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Watercress

Sweet potato vs. Watercress — In-Depth Nutrition Comparison

Compare

How are sweet potato and watercress different?

  • Sweet potato is richer in vitamin A, fiber, vitamin B5, copper, vitamin B6, and iron, while watercress is higher in vitamin K, vitamin C, and calcium.
  • Sweet potato covers your daily need for vitamin A, 220% more than watercress.
  • Sweet potato contains 6 times more fiber than watercress. Sweet potato contains 3g of fiber, while watercress contains 0.5g.
  • Sweet potato has a higher glycemic index (70) than watercress (32).

Sweet potato, raw, unprepared and Watercress, raw types were used in this article.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +19%
Contains more IronIron +205%
Contains more CopperCopper +96.1%
Contains more ZincZinc +172.7%
Contains more CalciumCalcium +300%
Contains more PhosphorusPhosphorus +27.7%
Contains less SodiumSodium -25.5%
Contains more SeleniumSelenium +50%
~equal in Potassium ~330mg
~equal in Manganese ~0.244mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 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 AVitamin A +343.1%
Contains more Vitamin B3Vitamin B3 +178.5%
Contains more Vitamin B5Vitamin B5 +158.1%
Contains more Vitamin B6Vitamin B6 +62%
Contains more FolateFolate +22.2%
Contains more CholineCholine +36.7%
Contains more Vitamin CVitamin C +1691.7%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +96.7%
Contains more Vitamin KVitamin K +13788.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Watercress DV% diff.
Vitamin K 1.8µg 250µg 207%
Vitamin A 709µg 160µg 61%
Vitamin C 2.4mg 43mg 45%
Vitamin B5 0.8mg 0.31mg 10%
Fiber 3g 0.5g 10%
Calcium 30mg 120mg 9%
Copper 0.151mg 0.077mg 8%
Carbs 20.12g 1.29g 6%
Vitamin B6 0.209mg 0.129mg 6%
Vitamin E 0.26mg 1mg 5%
Starch 12.65g 5%
Vitamin B2 0.061mg 0.12mg 5%
Iron 0.61mg 0.2mg 5%
Calories 86kcal 11kcal 4%
Zinc 0.3mg 0.11mg 2%
Phosphorus 47mg 60mg 2%
Vitamin B3 0.557mg 0.2mg 2%
Protein 1.57g 2.3g 1%
Folate 11µg 9µg 1%
Choline 12.3mg 9mg 1%
Vitamin B1 0.078mg 0.09mg 1%
Selenium 0.6µg 0.9µg 1%
Magnesium 25mg 21mg 1%
Manganese 0.258mg 0.244mg 1%
Fructose 0.7g 1%
Sodium 55mg 41mg 1%
Fats 0.05g 0.1g 0%
Net carbs 17.12g 0.79g N/A
Potassium 337mg 330mg 0%
Sugar 4.18g 0.2g N/A
Saturated fat 0.018g 0.027g 0%
Monounsaturated fat 0.001g 0.008g 0%
Polyunsaturated fat 0.014g 0.035g 0%
Tryptophan 0.031mg 0.03mg 0%
Threonine 0.083mg 0.133mg 0%
Isoleucine 0.055mg 0.093mg 0%
Leucine 0.092mg 0.166mg 0%
Lysine 0.066mg 0.134mg 0%
Methionine 0.029mg 0.02mg 0%
Phenylalanine 0.089mg 0.114mg 0%
Valine 0.086mg 0.137mg 0%
Histidine 0.031mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +1459.7%
Contains more ProteinProtein +46.5%
Contains more FatsFats +100%
Contains more WaterWater +23.1%
Contains more OtherOther +22.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -33.3%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +150%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.