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  6. Vegetable oil vs. Watercress

Vegetable oil vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between vegetable oil and watercress?

  • Vegetable oil is richer in vitamin E, yet watercress is richer in vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B6, potassium, and vitamin B2.
  • Watercress's daily need coverage for vitamin K is 191% higher.
  • Vegetable oil has 532 times more saturated fat than watercress. Vegetable oil has 14.367g of saturated fat, while watercress has 0.027g.
  • Vegetable oil has a lower glycemic index than watercress.

We used Oil, corn, peanut, and olive and Watercress, raw types in this comparison.

Infographic

Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +53.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +1378%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +1090.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +4400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Watercress DV% diff.
Polyunsaturated fat 33.033g 0.035g 220%
Vitamin K 21µg 250µg 191%
Fats 100g 0.1g 154%
Monounsaturated fat 48.033g 0.008g 120%
Vitamin E 14.78mg 1mg 92%
Saturated fat 14.367g 0.027g 65%
Vitamin C 0mg 43mg 48%
Calories 884kcal 11kcal 44%
Vitamin A 0µg 160µg 18%
Calcium 0mg 120mg 12%
Manganese 0mg 0.244mg 11%
Potassium 0mg 330mg 10%
Vitamin B6 0mg 0.129mg 10%
Vitamin B2 0mg 0.12mg 9%
Copper 0mg 0.077mg 9%
Phosphorus 0mg 60mg 9%
Vitamin B1 0mg 0.09mg 8%
Vitamin B5 0mg 0.31mg 6%
Magnesium 0mg 21mg 5%
Protein 0g 2.3g 5%
Choline 0.2mg 9mg 2%
Folate 0µg 9µg 2%
Sodium 0mg 41mg 2%
Fiber 0g 0.5g 2%
Selenium 0µg 0.9µg 2%
Vitamin B3 0mg 0.2mg 1%
Iron 0.13mg 0.2mg 1%
Zinc 0.02mg 0.11mg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0g 0.2g N/A
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +99900%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +600312.5%
Contains more Poly. FatPolyunsaturated fat +94280%
Contains less Sat. FatSaturated fat -99.8%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.