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Tart vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between tart and watercress

  • Tart has more iron, vitamin B2, folate, vitamin B3, selenium, vitamin B6, and vitamin B1; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily vitamin K needs 208% more than tart.
  • Watercress has 19 times less vitamin B3 than tart. Tart has 3.8mg of vitamin B3, while watercress has 0.2mg.
  • Tart has a higher glycemic index. The glycemic index of tart is 45, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Breakfast tart, low fat and Watercress, raw.

Infographic

Tart 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.
Tart
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 +109.5%
Contains more IronIron +1610%
Contains more ZincZinc +154.5%
Contains more PhosphorusPhosphorus +55%
Contains more SeleniumSelenium +1333.3%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +400%
Contains less SodiumSodium -88.6%
~equal in Copper ~0.077mg

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.
Tart
6
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 +78.1%
Contains more Vitamin B1Vitamin B1 +216.7%
Contains more Vitamin B2Vitamin B2 +357.5%
Contains more Vitamin B3Vitamin B3 +1800%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more FolateFolate +1011.1%
Contains more Vitamin CVitamin C +1031.6%
Contains more Vitamin EVitamin E +88.7%
Contains more Vitamin KVitamin K +62400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +73.5%
Contains more FatsFats +5890%
Contains more CarbsCarbs +5853.5%
Contains more WaterWater +690%
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 +41625%
Contains more Poly. FatPolyunsaturated fat +2408.6%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tart Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tart Watercress DV% diff.
Vitamin K 0.4µg 250µg 208%
Vitamin C 3.8mg 43mg 44%
Iron 3.42mg 0.2mg 40%
Vitamin B2 0.549mg 0.12mg 33%
Carbs 76.8g 1.29g 25%
Folate 100µg 9µg 23%
Vitamin B3 3.8mg 0.2mg 23%
Selenium 12.9µg 0.9µg 22%
Vitamin B6 0.38mg 0.129mg 19%
Calories 372kcal 11kcal 18%
Vitamin B1 0.285mg 0.09mg 16%
Sodium 361mg 41mg 14%
Vitamin A 285µg 160µg 14%
Manganese 0.244mg 11%
Fats 5.99g 0.1g 9%
Potassium 66mg 330mg 8%
Calcium 44mg 120mg 8%
Monounsaturated fat 3.338g 0.008g 8%
Saturated fat 1.393g 0.027g 6%
Polyunsaturated fat 0.878g 0.035g 6%
Vitamin B5 0.31mg 6%
Phosphorus 93mg 60mg 5%
Magnesium 44mg 21mg 5%
Fiber 1.5g 0.5g 4%
Vitamin E 0.53mg 1mg 3%
Protein 3.99g 2.3g 3%
Zinc 0.28mg 0.11mg 2%
Net carbs 75.3g 0.79g N/A
Sugar 4.87g 0.2g N/A
Copper 0.073mg 0.077mg 0%
Choline 8.4mg 9mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Tart
74%
Watercress
Minerals Daily Need Coverage Score
37%
Tart
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 4.67g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 320mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 1.366g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.