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  6. Watercress vs. Allspice

Watercress vs. Allspice — In-Depth Nutrition Comparison

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Important differences between watercress and allspice

  • Watercress has more vitamin A; however, allspice is richer in manganese, iron, fiber, calcium, copper, magnesium, potassium, and vitamin B3.
  • Allspice's daily need coverage for manganese is 117% more.
  • Watercress contains 6 times more vitamin A than allspice. Watercress contains 3191IU of vitamin A, while allspice contains 540IU.
  • Watercress contains less saturated fat.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of allspice is 15.

The food varieties used in the comparison are Watercress, raw and Spices, allspice, ground.

Infographic

Watercress vs Allspice 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 96% 198% 92% 265% 184% 28% 48% 10% 384% 15%
Contains less SodiumSodium -46.8%
Contains more MagnesiumMagnesium +542.9%
Contains more CalciumCalcium +450.8%
Contains more PotassiumPotassium +216.4%
Contains more IronIron +3430%
Contains more CopperCopper +618.2%
Contains more ZincZinc +818.2%
Contains more PhosphorusPhosphorus +88.3%
Contains more ManganeseManganese +1106.1%
Contains more SeleniumSelenium +200%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 131% 9% 0% 0% 25% 15% 54% 0% 48% 0% 0% 27% 0%
Contains more Vitamin AVitamin A +492.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +90.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B3Vitamin B3 +1330%
Contains more Vitamin B6Vitamin B6 +62.8%
Contains more FolateFolate +300%
~equal in Vitamin C ~39.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Allspice DV% diff.
Vitamin K 250µg 208%
Manganese 0.244mg 2.943mg 117%
Iron 0.2mg 7.06mg 86%
Fiber 0.5g 21.6g 84%
Calcium 120mg 661mg 54%
Copper 0.077mg 0.553mg 53%
Magnesium 21mg 135mg 27%
Carbs 1.29g 72.12g 24%
Potassium 330mg 1044mg 21%
Vitamin B3 0.2mg 2.86mg 17%
Polyunsaturated fat 0.035g 2.36g 16%
Vitamin A 160µg 27µg 15%
Calories 11kcal 263kcal 13%
Fats 0.1g 8.69g 13%
Saturated fat 0.027g 2.55g 11%
Protein 2.3g 6.09g 8%
Phosphorus 60mg 113mg 8%
Zinc 0.11mg 1.01mg 8%
Vitamin E 1mg 7%
Folate 9µg 36µg 7%
Vitamin B5 0.31mg 6%
Vitamin B6 0.129mg 0.21mg 6%
Vitamin B2 0.12mg 0.063mg 4%
Vitamin C 43mg 39.2mg 4%
Selenium 0.9µg 2.7µg 3%
Sodium 41mg 77mg 2%
Monounsaturated fat 0.008g 0.66g 2%
Choline 9mg 2%
Vitamin B1 0.09mg 0.101mg 1%
Net carbs 0.79g 50.52g N/A
Sugar 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
6% 9% 72% 8% 5%
Protein: 6.09 g
Fats: 8.69 g
Carbs: 72.12 g
Water: 8.46 g
Other: 4.64 g
Contains more WaterWater +1024.2%
Contains more ProteinProtein +164.8%
Contains more FatsFats +8590%
Contains more CarbsCarbs +5490.7%
Contains more OtherOther +286.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
46% 12% 42%
Saturated fat: Sat. Fat 2.55 g
Monounsaturated fat: Mono. Fat 0.66 g
Polyunsaturated fat: Poly. Fat 2.36 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +8150%
Contains more Poly. FatPolyunsaturated fat +6642.9%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Allspice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/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.