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  6. Table salt vs. Watercress

Table salt vs. Watercress — In-Depth Nutrition Comparison

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How are table salt and watercress different?

  • Watercress is higher than table salt in vitamin K, vitamin A, vitamin C, vitamin B6, calcium, potassium, vitamin B2, phosphorus, and vitamin B1.
  • Table salt covers your daily need for sodium, 1683% more than watercress.
  • Watercress is lower in sodium.
  • Watercress has a higher glycemic index (32) than table salt (0).

Salt, table and Watercress, raw types were used in this article.

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 +65%
Contains more MagnesiumMagnesium +2000%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +4025%
Contains more CopperCopper +156.7%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +144%
Contains more SeleniumSelenium +800%
~equal in Zinc ~0.11mg

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Table salt Watercress DV% diff.
Sodium 38758mg 41mg 1683%
Vitamin K 0µg 250µg 208%
Vitamin C 0mg 43mg 48%
Vitamin A 0µg 160µg 18%
Vitamin B6 0mg 0.129mg 10%
Calcium 24mg 120mg 10%
Vitamin B2 0mg 0.12mg 9%
Phosphorus 0mg 60mg 9%
Potassium 8mg 330mg 9%
Vitamin B1 0mg 0.09mg 8%
Vitamin E 0mg 1mg 7%
Vitamin B5 0mg 0.31mg 6%
Manganese 0.1mg 0.244mg 6%
Copper 0.03mg 0.077mg 5%
Magnesium 1mg 21mg 5%
Protein 0g 2.3g 5%
Iron 0.33mg 0.2mg 2%
Fiber 0g 0.5g 2%
Folate 0µg 9µg 2%
Choline 0mg 9mg 2%
Vitamin B3 0mg 0.2mg 1%
Calories 0kcal 11kcal 1%
Selenium 0.1µg 0.9µg 1%
Fats 0g 0.1g 0%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0g 0.2g N/A
Zinc 0.1mg 0.11mg 0%
Saturated fat 0g 0.027g 0%
Monounsaturated fat 0g 0.008g 0%
Polyunsaturated fat 0g 0.035g 0%
Tryptophan 0mg 0.03mg 0%
Threonine 0mg 0.133mg 0%
Isoleucine 0mg 0.093mg 0%
Leucine 0mg 0.166mg 0%
Lysine 0mg 0.134mg 0%
Methionine 0mg 0.02mg 0%
Phenylalanine 0mg 0.114mg 0%
Valine 0mg 0.137mg 0%
Histidine 0mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 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 OtherOther +8216.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +47455%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.