Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Tomato sauce
  5. Compare
  6. Tomato sauce vs. Watercress

Tomato sauce vs. Watercress — In-Depth Nutrition Comparison

Compare

How are tomato sauce and watercress different?

  • Tomato sauce is richer in iron, while watercress is higher in vitamin K, vitamin A, vitamin C, calcium, manganese, and vitamin B1.
  • Watercress covers your daily need for vitamin K, 206% more than tomato sauce.
  • Tomato sauce contains 5 times more vitamin B3 than watercress. Tomato sauce contains 0.991mg of vitamin B3, while watercress contains 0.2mg.

Tomato sauce, canned, no salt added and Watercress, raw types were used in this article.

Infographic

Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 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 IronIron +380%
Contains more CopperCopper +49.4%
Contains more ZincZinc +100%
Contains less SodiumSodium -73.2%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +757.1%
Contains more PotassiumPotassium +11.1%
Contains more PhosphorusPhosphorus +122.2%
Contains more ManganeseManganese +115.9%
Contains more SeleniumSelenium +50%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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 +44%
Contains more Vitamin B3Vitamin B3 +395.5%
Contains more Vitamin CVitamin C +514.3%
Contains more Vitamin AVitamin A +627.3%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +84.6%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin KVitamin K +8828.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg
~equal in Choline ~9mg

All nutrients comparison - raw data values

Nutrient Tomato sauce Watercress DV% diff.
Vitamin K 2.8µg 250µg 206%
Vitamin C 7mg 43mg 40%
Vitamin A 22µg 160µg 15%
Calcium 14mg 120mg 11%
Iron 0.96mg 0.2mg 10%
Vitamin B1 0.024mg 0.09mg 6%
Manganese 0.113mg 0.244mg 6%
Vitamin B3 0.991mg 0.2mg 5%
Phosphorus 27mg 60mg 5%
Vitamin B2 0.065mg 0.12mg 4%
Fiber 1.5g 0.5g 4%
Copper 0.115mg 0.077mg 4%
Vitamin E 1.44mg 1mg 3%
Vitamin B6 0.098mg 0.129mg 2%
Protein 1.2g 2.3g 2%
Fructose 1.67g 2%
Sodium 11mg 41mg 1%
Carbs 5.31g 1.29g 1%
Polyunsaturated fat 0.121g 0.035g 1%
Zinc 0.22mg 0.11mg 1%
Calories 24kcal 11kcal 1%
Potassium 297mg 330mg 1%
Magnesium 15mg 21mg 1%
Selenium 0.6µg 0.9µg 1%
Fats 0.3g 0.1g 0%
Net carbs 3.81g 0.79g N/A
Sugar 3.56g 0.2g N/A
Vitamin B5 0.309mg 0.31mg 0%
Folate 9µg 9µg 0%
Saturated fat 0.041g 0.027g 0%
Choline 9.9mg 9mg 0%
Monounsaturated fat 0.044g 0.008g 0%
Tryptophan 0.009mg 0.03mg 0%
Threonine 0.037mg 0.133mg 0%
Isoleucine 0.025mg 0.093mg 0%
Leucine 0.034mg 0.166mg 0%
Lysine 0.037mg 0.134mg 0%
Methionine 0.008mg 0.02mg 0%
Phenylalanine 0.036mg 0.114mg 0%
Valine 0.025mg 0.137mg 0%
Histidine 0.02mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 FatsFats +200%
Contains more CarbsCarbs +311.6%
Contains more OtherOther +59.2%
Contains more ProteinProtein +91.7%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 +450%
Contains more Poly. FatPolyunsaturated fat +245.7%
Contains less Sat. FatSaturated fat -34.1%

People also compare

Tomato sauce
Tomato sauce vs Tomato
Tomato
Tomato sauce
Tomato sauce vs Spaghetti
Spaghetti
Tomato sauce
Tomato sauce vs Pizza
Pizza
Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.