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  6. Vegetable vs. Watercress

Vegetable vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between vegetable and watercress

  • Vegetable has more vitamin A, fiber, iron, and manganese; however, watercress is higher in vitamin K, vitamin C, and calcium.
  • Watercress covers your daily vitamin K needs 189% more than vegetable.
  • Watercress contains 9 times less fiber than vegetable. Vegetable contains 4.4g of fiber, while watercress contains 0.5g.
  • The glycemic index of vegetable is higher.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Watercress, raw.

Infographic

Vegetable vs Watercress infographic
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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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +310%
Contains more ZincZinc +345.5%
Contains less SodiumSodium -14.6%
Contains more ManganeseManganese +55.3%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +95.3%
Contains more PhosphorusPhosphorus +17.6%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~21mg
~equal in Copper ~0.077mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 AVitamin A +33.8%
Contains more Vitamin B3Vitamin B3 +325.5%
Contains more FolateFolate +111.1%
Contains more CholineCholine +167.8%
Contains more Vitamin CVitamin C +1243.8%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B5Vitamin B5 +105.3%
Contains more Vitamin B6Vitamin B6 +74.3%
Contains more Vitamin KVitamin K +963.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Watercress DV% diff.
Vitamin K 23.5µg 250µg 189%
Vitamin C 3.2mg 43mg 44%
Fiber 4.4g 0.5g 16%
Calcium 25mg 120mg 10%
Iron 0.82mg 0.2mg 8%
Vitamin A 214µg 160µg 6%
Manganese 0.379mg 0.244mg 6%
Potassium 169mg 330mg 5%
Vitamin E 0.38mg 1mg 4%
Carbs 13.09g 1.29g 4%
Vitamin B6 0.074mg 0.129mg 4%
Vitamin B3 0.851mg 0.2mg 4%
Folate 19µg 9µg 3%
Vitamin B5 0.151mg 0.31mg 3%
Zinc 0.49mg 0.11mg 3%
Choline 24.1mg 9mg 3%
Calories 65kcal 11kcal 3%
Vitamin B1 0.071mg 0.09mg 2%
Selenium 0.3µg 0.9µg 1%
Protein 2.86g 2.3g 1%
Phosphorus 51mg 60mg 1%
Copper 0.083mg 0.077mg 1%
Fats 0.15g 0.1g 0%
Net carbs 8.69g 0.79g N/A
Magnesium 22mg 21mg 0%
Sugar 3.12g 0.2g N/A
Sodium 35mg 41mg 0%
Vitamin B2 0.12mg 0.12mg 0%
Saturated fat 0.031g 0.027g 0%
Monounsaturated fat 0.01g 0.008g 0%
Polyunsaturated fat 0.072g 0.035g 0%
Tryptophan 0.029mg 0.03mg 0%
Threonine 0.115mg 0.133mg 0%
Isoleucine 0.139mg 0.093mg 0%
Leucine 0.19mg 0.166mg 0%
Lysine 0.17mg 0.134mg 0%
Methionine 0.034mg 0.02mg 0%
Phenylalanine 0.12mg 0.114mg 0%
Valine 0.149mg 0.137mg 0%
Histidine 0.073mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +24.3%
Contains more FatsFats +50%
Contains more CarbsCarbs +914.7%
Contains more WaterWater +14.3%
Contains more OtherOther +79.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 +25%
Contains more Poly. FatPolyunsaturated fat +105.7%
Contains less Sat. FatSaturated fat -12.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.