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  6. Watercress vs. Amaranth leaves

Watercress vs. Amaranth leaves — In-Depth Nutrition Comparison

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The main differences between watercress and amaranth leaves

  • Watercress has more vitamin B1; however, amaranth leaves have more vitamin K, manganese, iron, folate, calcium, copper, potassium, magnesium, and zinc.
  • Daily need coverage for vitamin K for amaranth leaves is 742% higher.
  • Amaranth leaves have 3 times less vitamin B1 than watercress. Watercress has 0.09mg of vitamin B1, while amaranth leaves have 0.027mg.

Food types used in this article are Watercress, raw and Amaranth leaves, raw.

Infographic

Watercress vs Amaranth leaves infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains more PhosphorusPhosphorus +20%
Contains more MagnesiumMagnesium +161.9%
Contains more CalciumCalcium +79.2%
Contains more PotassiumPotassium +85.2%
Contains more IronIron +1060%
Contains more CopperCopper +110.4%
Contains more ZincZinc +718.2%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +262.7%
~equal in Selenium ~0.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 143% 0% 53% 20% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 144% 0% 49% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B5Vitamin B5 +384.4%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B3Vitamin B3 +229%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more Vitamin KVitamin K +356%
Contains more FolateFolate +844.4%
~equal in Vitamin C ~43.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~146µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Amaranth leaves DV% diff.
Vitamin K 250µg 1140µg 742%
Manganese 0.244mg 0.885mg 28%
Iron 0.2mg 2.32mg 27%
Folate 9µg 85µg 19%
Calcium 120mg 215mg 10%
Copper 0.077mg 0.162mg 9%
Magnesium 21mg 55mg 8%
Potassium 330mg 611mg 8%
Zinc 0.11mg 0.9mg 7%
Vitamin E 1mg 7%
Vitamin B1 0.09mg 0.027mg 5%
Vitamin B5 0.31mg 0.064mg 5%
Vitamin B6 0.129mg 0.192mg 5%
Vitamin B2 0.12mg 0.158mg 3%
Vitamin B3 0.2mg 0.658mg 3%
Fiber 0.5g 2%
Vitamin A 160µg 146µg 2%
Choline 9mg 2%
Calories 11kcal 23kcal 1%
Carbs 1.29g 4.02g 1%
Phosphorus 60mg 50mg 1%
Sodium 41mg 20mg 1%
Polyunsaturated fat 0.035g 0.147g 1%
Protein 2.3g 2.46g 0%
Protein per 100 calories 21g 11g N/A
Calories per 10 g protein 48kcal 93kcal N/A
Weight per 100 calories 909g 435g N/A
Fats 0.1g 0.33g 0%
Vitamin C 43mg 43.3mg 0%
Net carbs 0.79g 4.02g N/A
Sugar 0.2g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.027g 0.091g 0%
Monounsaturated fat 0.008g 0.076g 0%
Tryptophan 0.03mg 0.031mg 0%
Threonine 0.133mg 0.099mg 0%
Isoleucine 0.093mg 0.119mg 0%
Leucine 0.166mg 0.195mg 0%
Lysine 0.134mg 0.127mg 0%
Methionine 0.02mg 0.036mg 0%
Phenylalanine 0.114mg 0.133mg 0%
Valine 0.137mg 0.137mg 0%
Histidine 0.04mg 0.052mg 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
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more FatsFats +230%
Contains more CarbsCarbs +211.6%
~equal in Protein ~2.46g
~equal in Water ~91.69g

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
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -70.3%
Contains more Mono. FatMonounsaturated fat +850%
Contains more Poly. FatPolyunsaturated fat +320%

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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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.