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Triticale vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between Triticale and Watercress

  • Triticale has more Manganese, Phosphorus, Copper, Zinc, Iron, Vitamin B1, Magnesium, and Vitamin B5, however, Watercress is richer in Vitamin C, and Vitamin A RAE.
  • Triticale covers your daily Manganese needs 129% more than Watercress.
  • Watercress has 31 times less Zinc than Triticale. Triticale has 3.45mg of Zinc, while Watercress has 0.11mg.

Specific food types used in this comparison are Triticale and Watercress, raw.

Infographic

Triticale 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 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
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 +519%
Contains more IronIron +1185%
Contains more CopperCopper +493.5%
Contains more ZincZinc +3036.4%
Contains more PhosphorusPhosphorus +496.7%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +1215.6%
Contains more CalciumCalcium +224.3%
~equal in Potassium ~330mg

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% 18% 0% 104% 31% 27% 79% 32% 0% 0% 55% 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% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +362.2%
Contains more Vitamin B2Vitamin B2 +11.7%
Contains more Vitamin B3Vitamin B3 +615%
Contains more Vitamin B5Vitamin B5 +326.8%
Contains more FolateFolate +711.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 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 +467.4%
Contains more FatsFats +1990%
Contains more CarbsCarbs +5491.5%
Contains more OtherOther +85%
Contains more WaterWater +804.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 14% 61%
Saturated Fat: Sat. Fat 0.366 g
Monounsaturated Fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 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 +2537.5%
Contains more Poly. FatPolyunsaturated fat +2508.6%
Contains less Sat. FatSaturated Fat -92.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Triticale Watercress Opinion
Calories 336kcal 11kcal Triticale
Protein 13.05g 2.3g Triticale
Fats 2.09g 0.1g Triticale
Vitamin C 0mg 43mg Watercress
Net carbs 72.13g 0.79g Triticale
Carbs 72.13g 1.29g Triticale
Magnesium 130mg 21mg Triticale
Calcium 37mg 120mg Watercress
Potassium 332mg 330mg Triticale
Iron 2.57mg 0.2mg Triticale
Sugar 0.2g Triticale
Fiber 0.5g Watercress
Copper 0.457mg 0.077mg Triticale
Zinc 3.45mg 0.11mg Triticale
Phosphorus 358mg 60mg Triticale
Sodium 5mg 41mg Triticale
Vitamin A 0IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 0.9mg 1mg Watercress
Manganese 3.21mg 0.244mg Triticale
Selenium 0.9µg Watercress
Vitamin B1 0.416mg 0.09mg Triticale
Vitamin B2 0.134mg 0.12mg Triticale
Vitamin B3 1.43mg 0.2mg Triticale
Vitamin B5 1.323mg 0.31mg Triticale
Vitamin B6 0.138mg 0.129mg Triticale
Vitamin K 250µg Watercress
Folate 73µg 9µg Triticale
Choline 9mg Watercress
Saturated Fat 0.366g 0.027g Watercress
Monounsaturated Fat 0.211g 0.008g Triticale
Polyunsaturated fat 0.913g 0.035g Triticale
Tryptophan 0.157mg 0.03mg Triticale
Threonine 0.405mg 0.133mg Triticale
Isoleucine 0.479mg 0.093mg Triticale
Leucine 0.911mg 0.166mg Triticale
Lysine 0.365mg 0.134mg Triticale
Methionine 0.204mg 0.02mg Triticale
Phenylalanine 0.638mg 0.114mg Triticale
Valine 0.609mg 0.137mg Triticale
Histidine 0.311mg 0.04mg Triticale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Triticale 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
27%
Triticale
84%
Watercress
Minerals Daily Need Coverage Score
105%
Triticale
18%
Watercress

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.339g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 34)
Which food is lower in Sugar?
Triticale
Triticale is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Triticale
Triticale contains less Sodium (difference - 36mg)
Which food is richer in minerals?
Triticale
Triticale is relatively richer in minerals
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 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. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.