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  6. Tomato soup vs. Watercress

Tomato soup vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between tomato soup and watercress

  • The amount of vitamin K, vitamin A, vitamin C, calcium, vitamin B2, manganese, vitamin B6, phosphorus, and vitamin B1 in watercress is higher than in tomato soup.
  • Watercress covers your daily vitamin K needs 207% more than tomato soup.
  • Watercress has 5 times less sodium than tomato soup. Tomato soup has 186mg of sodium, while watercress has 41mg.

Specific food types used in this comparison are Soup, tomato, canned, prepared with equal volume water, commercial and Watercress, raw.

Infographic

Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
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 +45%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +20%
Contains more CopperCopper +165.5%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -78%
Contains more ManganeseManganese +264.2%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 B3Vitamin B3 +110%
Contains more Vitamin CVitamin C +582.5%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +1614.3%
Contains more Vitamin B6Vitamin B6 +207.1%
Contains more Vitamin KVitamin K +16566.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato soup Watercress DV% diff.
Vitamin K 1.5µg 250µg 207%
Vitamin C 6.3mg 43mg 41%
Vitamin A 10µg 160µg 17%
Calcium 8mg 120mg 11%
Vitamin B2 0.007mg 0.12mg 9%
Manganese 0.067mg 0.244mg 8%
Vitamin B6 0.042mg 0.129mg 7%
Vitamin B5 0.31mg 6%
Phosphorus 15mg 60mg 6%
Sodium 186mg 41mg 6%
Vitamin E 0.17mg 1mg 6%
Vitamin B1 0.02mg 0.09mg 6%
Copper 0.029mg 0.077mg 5%
Magnesium 7mg 21mg 3%
Protein 0.71g 2.3g 3%
Potassium 275mg 330mg 2%
Carbs 7.45g 1.29g 2%
Folate 0µg 9µg 2%
Vitamin B3 0.42mg 0.2mg 1%
Calories 32kcal 11kcal 1%
Selenium 1.5µg 0.9µg 1%
Iron 0.29mg 0.2mg 1%
Fats 0.21g 0.1g 0%
Net carbs 6.95g 0.79g N/A
Sugar 4.03g 0.2g N/A
Fiber 0.5g 0.5g 0%
Zinc 0.09mg 0.11mg 0%
Choline 6.3mg 9mg 0%
Saturated fat 0.056g 0.027g 0%
Monounsaturated fat 0.067g 0.008g 0%
Polyunsaturated fat 0.077g 0.035g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 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 +110%
Contains more CarbsCarbs +477.5%
Contains more ProteinProtein +223.9%
Contains more OtherOther +11.1%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 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 +737.5%
Contains more Poly. FatPolyunsaturated fat +120%
Contains less Sat. FatSaturated fat -51.8%

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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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.