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  6. Walnut vs. Watercress

Walnut vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between walnut and watercress?

  • Walnut is richer in copper, manganese, phosphorus, iron, magnesium, and vitamin B6, yet watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 206% higher.
  • Walnut has 227 times more saturated fat than watercress. Walnut has 6.126g of saturated fat, while watercress has 0.027g.
  • Walnut has a lower glycemic index than watercress.

We used Nuts, walnuts, english and Watercress, raw types in this comparison.

Infographic

Walnut 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.
Walnut
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +652.4%
Contains more PotassiumPotassium +33.6%
Contains more IronIron +1355%
Contains more CopperCopper +1959.7%
Contains more ZincZinc +2709.1%
Contains more PhosphorusPhosphorus +476.7%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +1299.2%
Contains more SeleniumSelenium +444.4%
Contains more CalciumCalcium +22.4%

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.
Walnut
Walnut
7
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 B1Vitamin B1 +278.9%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +462.5%
Contains more Vitamin B5Vitamin B5 +83.9%
Contains more Vitamin B6Vitamin B6 +316.3%
Contains more FolateFolate +988.9%
Contains more CholineCholine +335.6%
Contains more Vitamin CVitamin C +3207.7%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin KVitamin K +9159.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Watercress DV% diff.
Polyunsaturated fat 47.174g 0.035g 314%
Vitamin K 2.7µg 250µg 206%
Copper 1.586mg 0.077mg 168%
Manganese 3.414mg 0.244mg 138%
Fats 65.21g 0.1g 100%
Vitamin C 1.3mg 43mg 46%
Phosphorus 346mg 60mg 41%
Iron 2.91mg 0.2mg 34%
Magnesium 158mg 21mg 33%
Calories 654kcal 11kcal 32%
Vitamin B6 0.537mg 0.129mg 31%
Saturated fat 6.126g 0.027g 28%
Zinc 3.09mg 0.11mg 27%
Protein 15.23g 2.3g 26%
Fiber 6.7g 0.5g 25%
Monounsaturated fat 8.933g 0.008g 22%
Folate 98µg 9µg 22%
Vitamin B1 0.341mg 0.09mg 21%
Vitamin A 1µg 160µg 18%
Selenium 4.9µg 0.9µg 7%
Vitamin B3 1.125mg 0.2mg 6%
Vitamin B5 0.57mg 0.31mg 5%
Choline 39.2mg 9mg 5%
Carbs 13.71g 1.29g 4%
Potassium 441mg 330mg 3%
Calcium 98mg 120mg 2%
Vitamin E 0.7mg 1mg 2%
Vitamin B2 0.15mg 0.12mg 2%
Sodium 2mg 41mg 2%
Net carbs 7.01g 0.79g N/A
Sugar 2.61g 0.2g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.03mg 0%
Threonine 0.596mg 0.133mg 0%
Isoleucine 0.625mg 0.093mg 0%
Leucine 1.17mg 0.166mg 0%
Lysine 0.424mg 0.134mg 0%
Methionine 0.236mg 0.02mg 0%
Phenylalanine 0.711mg 0.114mg 0%
Valine 0.753mg 0.137mg 0%
Histidine 0.391mg 0.04mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +562.2%
Contains more FatsFats +65110%
Contains more CarbsCarbs +962.8%
Contains more OtherOther +48.3%
Contains more WaterWater +2236.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +111562.5%
Contains more Poly. FatPolyunsaturated fat +134682.9%
Contains less Sat. FatSaturated fat -99.6%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.