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  6. Watercress vs. Artichoke

Watercress vs. Artichoke — In-Depth Nutrition Comparison

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How are watercress and artichoke different?

  • Watercress is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin E, while artichoke is higher in fiber, copper, folate, iron, and magnesium.
  • Watercress covers your daily need for vitamin K, 196% more than artichoke.
  • Watercress contains 245 times more vitamin A than artichoke. Watercress contains 3191IU of vitamin A, while artichoke contains 13IU.

Watercress, raw and Artichokes, (globe or french), raw types were used in this article.

Infographic

Watercress vs Artichoke 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 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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more CalciumCalcium +172.7%
Contains less SodiumSodium -56.4%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +185.7%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +540%
Contains more CopperCopper +200%
Contains more ZincZinc +345.5%
Contains more PhosphorusPhosphorus +50%
~equal in Manganese ~0.256mg

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin CVitamin C +267.5%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B6Vitamin B6 +11.2%
Contains more Vitamin KVitamin K +1589.2%
Contains more Vitamin B3Vitamin B3 +423%
Contains more FolateFolate +655.6%
Contains more CholineCholine +282.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.338mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Artichoke DV% diff.
Vitamin K 250µg 14.8µg 196%
Vitamin C 43mg 11.7mg 35%
Fiber 0.5g 5.4g 20%
Vitamin A 160µg 1µg 18%
Copper 0.077mg 0.231mg 17%
Folate 9µg 68µg 15%
Iron 0.2mg 1.28mg 14%
Magnesium 21mg 60mg 9%
Calcium 120mg 44mg 8%
Vitamin E 1mg 0.19mg 5%
Choline 9mg 34.4mg 5%
Vitamin B3 0.2mg 1.046mg 5%
Phosphorus 60mg 90mg 4%
Vitamin B2 0.12mg 0.066mg 4%
Carbs 1.29g 10.51g 3%
Zinc 0.11mg 0.49mg 3%
Protein 2.3g 3.27g 2%
Calories 11kcal 47kcal 2%
Vitamin B1 0.09mg 0.072mg 2%
Sodium 41mg 94mg 2%
Selenium 0.9µg 0.2µg 1%
Manganese 0.244mg 0.256mg 1%
Vitamin B5 0.31mg 0.338mg 1%
Vitamin B6 0.129mg 0.116mg 1%
Potassium 330mg 370mg 1%
Fats 0.1g 0.15g 0%
Net carbs 0.79g 5.11g N/A
Sugar 0.2g 0.99g N/A
Saturated fat 0.027g 0.036g 0%
Monounsaturated fat 0.008g 0.005g 0%
Polyunsaturated fat 0.035g 0.064g 0%
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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more WaterWater +12%
Contains more ProteinProtein +42.2%
Contains more FatsFats +50%
Contains more CarbsCarbs +714.7%
~equal in Other ~1.13g

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
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +82.9%

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.