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  6. Watercress vs. Bagel

Watercress vs. Bagel — In-Depth Nutrition Comparison

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How are watercress and bagel different?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, bagel is richer in manganese, selenium, iron, vitamin B1, vitamin B3, and folate.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress has less sodium.
  • Watercress has a lower glycemic index (32) than bagel (69).

Watercress, raw and Bagels, wheat are the varieties used in this article.

Infographic

Watercress vs Bagel 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%
Bagel
Bagel
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +100%
Contains less SodiumSodium -90.7%
Contains more MagnesiumMagnesium +142.9%
Contains more IronIron +1280%
Contains more CopperCopper +127.3%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +136.7%
Contains more ManganeseManganese +486.1%
Contains more SeleniumSelenium +3088.9%

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%
Bagel
Bagel
6
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 0% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin KVitamin K +16566.7%
Contains more Vitamin B1Vitamin B1 +347.8%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +1585%
Contains more Vitamin B5Vitamin B5 +21%
Contains more Vitamin B6Vitamin B6 +14%
Contains more FolateFolate +744.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.8mg

All nutrients comparison - raw data values

Nutrient Watercress Bagel DV% diff.
Vitamin K 250µg 1.5µg 207%
Manganese 0.244mg 1.43mg 52%
Selenium 0.9µg 28.7µg 51%
Vitamin C 43mg 0mg 48%
Iron 0.2mg 2.76mg 32%
Vitamin B1 0.09mg 0.403mg 26%
Vitamin B3 0.2mg 3.37mg 20%
Vitamin A 160µg 0µg 18%
Sodium 41mg 439mg 17%
Folate 9µg 76µg 17%
Carbs 1.29g 48.89g 16%
Protein 2.3g 10.2g 16%
Fiber 0.5g 4.1g 14%
Calories 11kcal 250kcal 12%
Phosphorus 60mg 142mg 12%
Copper 0.077mg 0.175mg 11%
Calcium 120mg 20mg 10%
Zinc 0.11mg 1.1mg 9%
Vitamin B2 0.12mg 0.209mg 7%
Magnesium 21mg 51mg 7%
Polyunsaturated fat 0.035g 0.936g 6%
Vitamin E 1mg 0.32mg 5%
Potassium 330mg 165mg 5%
Fats 0.1g 1.53g 2%
Monounsaturated fat 0.008g 0.29g 1%
Vitamin B5 0.31mg 0.375mg 1%
Vitamin B6 0.129mg 0.147mg 1%
Net carbs 0.79g 44.79g N/A
Sugar 0.2g 6.12g N/A
Choline 9mg 9.8mg 0%
Saturated fat 0.027g 0g 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
Bagel
Bagel
4
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more WaterWater +153.3%
Contains more ProteinProtein +343.5%
Contains more FatsFats +1430%
Contains more CarbsCarbs +3689.9%
Contains more OtherOther +52.5%

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
Bagel
Bagel
3
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +3525%
Contains more Poly. FatPolyunsaturated fat +2574.3%

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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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.