Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Bean raw

Watercress vs. Bean raw — In-Depth Nutrition Comparison

Compare

Summary of differences between watercress and bean raw

  • Watercress has more vitamin K, vitamin A, and vitamin C, while bean raw has more folate, copper, iron, fiber, vitamin B1, phosphorus, and selenium.
  • Watercress covers your daily need for vitamin K, 204% more than bean raw.

These are the specific foods used in this comparison Watercress, raw and Beans, pinto, mature seeds, raw.

Infographic

Watercress vs Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +738.1%
Contains more PotassiumPotassium +322.1%
Contains more IronIron +2435%
Contains more CopperCopper +1059.7%
Contains more ZincZinc +1972.7%
Contains more PhosphorusPhosphorus +585%
Contains less SodiumSodium -70.7%
Contains more ManganeseManganese +370.5%
Contains more SeleniumSelenium +3000%
~equal in Calcium ~113mg

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +582.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +376.2%
Contains more Vitamin KVitamin K +4364.3%
Contains more Vitamin B1Vitamin B1 +692.2%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +487%
Contains more Vitamin B5Vitamin B5 +153.2%
Contains more Vitamin B6Vitamin B6 +267.4%
Contains more FolateFolate +5733.3%
Contains more CholineCholine +635.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Bean raw DV% diff.
Vitamin K 250µg 5.6µg 204%
Folate 9µg 525µg 129%
Copper 0.077mg 0.893mg 91%
Iron 0.2mg 5.07mg 61%
Fiber 0.5g 15.5g 60%
Vitamin B1 0.09mg 0.713mg 52%
Phosphorus 60mg 411mg 50%
Selenium 0.9µg 27.9µg 49%
Vitamin C 43mg 6.3mg 41%
Manganese 0.244mg 1.148mg 39%
Protein 2.3g 21.42g 38%
Magnesium 21mg 176mg 37%
Potassium 330mg 1393mg 31%
Vitamin B6 0.129mg 0.474mg 27%
Zinc 0.11mg 2.28mg 20%
Carbs 1.29g 62.55g 20%
Vitamin A 160µg 0µg 18%
Calories 11kcal 347kcal 17%
Starch 34.17g 14%
Choline 9mg 66.2mg 10%
Vitamin B5 0.31mg 0.785mg 10%
Vitamin B2 0.12mg 0.212mg 7%
Vitamin B3 0.2mg 1.174mg 6%
Vitamin E 1mg 0.21mg 5%
Polyunsaturated fat 0.035g 0.407g 2%
Fats 0.1g 1.23g 2%
Monounsaturated fat 0.008g 0.229g 1%
Sodium 41mg 12mg 1%
Saturated fat 0.027g 0.235g 1%
Calcium 120mg 113mg 1%
Net carbs 0.79g 47.05g N/A
Sugar 0.2g 2.11g N/A
Tryptophan 0.03mg 0.237mg 0%
Threonine 0.133mg 0.81mg 0%
Isoleucine 0.093mg 0.871mg 0%
Leucine 0.166mg 1.558mg 0%
Lysine 0.134mg 1.356mg 0%
Methionine 0.02mg 0.259mg 0%
Phenylalanine 0.114mg 1.095mg 0%
Valine 0.137mg 0.998mg 0%
Histidine 0.04mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +739.5%
Contains more ProteinProtein +831.3%
Contains more FatsFats +1130%
Contains more CarbsCarbs +4748.8%
Contains more OtherOther +189.2%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +2762.5%
Contains more Poly. FatPolyunsaturated fat +1062.9%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.