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  6. Sweet roll vs. Watercress

Sweet roll vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between sweet roll and watercress?

  • Sweet roll is higher in selenium, vitamin B1, iron, folate, and vitamin B3, yet watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 205% more.

We used Sweet rolls, cinnamon, commercially prepared with raisins and Watercress, raw types in this article.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +700%
Contains more CopperCopper +14.3%
Contains more ZincZinc +436.4%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +23%
Contains more SeleniumSelenium +1788.9%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +197.3%
Contains less SodiumSodium -86.5%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 +99%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +120.8%
Contains more Vitamin B3Vitamin B3 +1092%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +358.9%
Contains more Vitamin CVitamin C +2050%
Contains more Vitamin AVitamin A +158.1%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more Vitamin KVitamin K +5581.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet roll Watercress DV% diff.
Vitamin K 4.4µg 250µg 205%
Polyunsaturated fat 7.473g 0.035g 50%
Vitamin C 2mg 43mg 46%
Selenium 17µg 0.9µg 29%
Fats 16.4g 0.1g 25%
Cholesterol 66mg 0mg 22%
Vitamin B1 0.324mg 0.09mg 20%
Iron 1.6mg 0.2mg 18%
Calories 372kcal 11kcal 18%
Carbs 50.9g 1.29g 17%
Folate 72µg 9µg 16%
Saturated fat 3.079g 0.027g 14%
Vitamin B3 2.384mg 0.2mg 14%
Monounsaturated fat 4.797g 0.008g 12%
Vitamin B2 0.265mg 0.12mg 11%
Sodium 304mg 41mg 11%
Vitamin A 62µg 160µg 11%
Fiber 2.4g 0.5g 8%
Protein 6.2g 2.3g 8%
Vitamin E 1.99mg 1mg 7%
Potassium 111mg 330mg 6%
Choline 41.3mg 9mg 6%
Vitamin B12 0.14µg 0µg 6%
Calcium 72mg 120mg 5%
Zinc 0.59mg 0.11mg 4%
Vitamin B5 0.406mg 0.31mg 2%
Vitamin B6 0.107mg 0.129mg 2%
Manganese 0.3mg 0.244mg 2%
Phosphorus 76mg 60mg 2%
Magnesium 17mg 21mg 1%
Copper 0.088mg 0.077mg 1%
Net carbs 48.5g 0.79g N/A
Sugar 31.73g 0.2g N/A
Tryptophan 0.074mg 0.03mg 0%
Threonine 0.211mg 0.133mg 0%
Isoleucine 0.259mg 0.093mg 0%
Leucine 0.458mg 0.166mg 0%
Lysine 0.243mg 0.134mg 0%
Methionine 0.117mg 0.02mg 0%
Phenylalanine 0.3mg 0.114mg 0%
Valine 0.291mg 0.137mg 0%
Histidine 0.145mg 0.04mg 0%
Omega-3 - DHA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +169.6%
Contains more FatsFats +16300%
Contains more CarbsCarbs +3845.7%
Contains more OtherOther +41.7%
Contains more WaterWater +283.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +59862.5%
Contains more Poly. FatPolyunsaturated fat +21251.4%
Contains less Sat. FatSaturated fat -99.1%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.