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  6. Turmeric vs. Watercress

Turmeric vs. Watercress — In-Depth Nutrition Comparison

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The main differences between turmeric and watercress

  • Turmeric has more manganese, iron, copper, fiber, potassium, magnesium, and zinc; however, watercress has more vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for manganese for turmeric is 850% higher.
  • Watercress has 275 times less iron than turmeric. Turmeric has 55mg of iron, while watercress has 0.2mg.
  • Watercress has a higher glycemic index than turmeric.

Food types used in this article are Spices, turmeric, ground and Watercress, raw.

Infographic

Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 +890.5%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +530.3%
Contains more IronIron +27400%
Contains more CopperCopper +1588.3%
Contains more ZincZinc +3990.9%
Contains more PhosphorusPhosphorus +398.3%
Contains less SodiumSodium -34.1%
Contains more ManganeseManganese +8014.8%
Contains more SeleniumSelenium +588.9%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 +343%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +575%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more FolateFolate +122.2%
Contains more CholineCholine +446.7%
Contains more Vitamin CVitamin C +6042.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more Vitamin KVitamin K +1765.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Watercress DV% diff.
Manganese 19.8mg 0.244mg 850%
Iron 55mg 0.2mg 685%
Vitamin K 13.4µg 250µg 197%
Copper 1.3mg 0.077mg 136%
Fiber 22.7g 0.5g 89%
Potassium 2080mg 330mg 51%
Vitamin C 0.7mg 43mg 47%
Magnesium 208mg 21mg 45%
Zinc 4.5mg 0.11mg 40%
Phosphorus 299mg 60mg 34%
Vitamin E 4.43mg 1mg 23%
Carbs 67.14g 1.29g 22%
Vitamin A 0µg 160µg 18%
Protein 9.68g 2.3g 15%
Calories 312kcal 11kcal 15%
Selenium 6.2µg 0.9µg 10%
Saturated fat 1.838g 0.027g 8%
Choline 49.2mg 9mg 7%
Vitamin B3 1.35mg 0.2mg 7%
Polyunsaturated fat 0.756g 0.035g 5%
Fats 3.25g 0.1g 5%
Vitamin B5 0.542mg 0.31mg 5%
Calcium 168mg 120mg 5%
Folate 20µg 9µg 3%
Vitamin B1 0.058mg 0.09mg 3%
Vitamin B2 0.15mg 0.12mg 2%
Vitamin B6 0.107mg 0.129mg 2%
Fructose 0.45g 1%
Monounsaturated fat 0.449g 0.008g 1%
Sodium 27mg 41mg 1%
Net carbs 44.44g 0.79g N/A
Sugar 3.21g 0.2g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0.03mg 0%
Threonine 0.33mg 0.133mg 0%
Isoleucine 0.47mg 0.093mg 0%
Leucine 0.81mg 0.166mg 0%
Lysine 0.38mg 0.134mg 0%
Methionine 0.14mg 0.02mg 0%
Phenylalanine 0.53mg 0.114mg 0%
Valine 0.66mg 0.137mg 0%
Histidine 0.15mg 0.04mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 ProteinProtein +320.9%
Contains more FatsFats +3150%
Contains more CarbsCarbs +5104.7%
Contains more OtherOther +490%
Contains more WaterWater +640.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 +5512.5%
Contains more Poly. FatPolyunsaturated fat +2060%
Contains less Sat. FatSaturated fat -98.5%

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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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.