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  6. Watercress vs. Cranberry bean raw

Watercress vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Significant differences between watercress and cranberry bean raw

  • Watercress has more vitamin A and vitamin C; however, cranberry bean raw is richer in folate, fiber, copper, iron, vitamin B1, phosphorus, magnesium, and zinc.
  • Cranberry bean raw covers your daily folate needs 149% more than watercress.

Specific food types used in this comparison are Watercress, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Watercress vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +642.9%
Contains more PotassiumPotassium +303.6%
Contains more IronIron +2400%
Contains more CopperCopper +931.2%
Contains more ZincZinc +3200%
Contains more PhosphorusPhosphorus +520%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +277%
Contains more SeleniumSelenium +1311.1%
~equal in Calcium ~127mg

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +730%
Contains more Vitamin B2Vitamin B2 +77.5%
Contains more Vitamin B3Vitamin B3 +627.5%
Contains more Vitamin B5Vitamin B5 +141.3%
Contains more Vitamin B6Vitamin B6 +139.5%
Contains more FolateFolate +6611.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Cranberry bean raw DV% diff.
Vitamin K 250µg 208%
Folate 9µg 604µg 149%
Fiber 0.5g 24.7g 97%
Copper 0.077mg 0.794mg 80%
Iron 0.2mg 5mg 60%
Vitamin B1 0.09mg 0.747mg 55%
Vitamin C 43mg 0mg 48%
Phosphorus 60mg 372mg 45%
Protein 2.3g 23.03g 41%
Magnesium 21mg 156mg 32%
Zinc 0.11mg 3.63mg 32%
Potassium 330mg 1332mg 29%
Manganese 0.244mg 0.92mg 29%
Selenium 0.9µg 12.7µg 21%
Carbs 1.29g 60.05g 20%
Vitamin A 160µg 0µg 18%
Calories 11kcal 335kcal 16%
Vitamin B6 0.129mg 0.309mg 14%
Vitamin B5 0.31mg 0.748mg 9%
Vitamin B3 0.2mg 1.455mg 8%
Vitamin E 1mg 7%
Vitamin B2 0.12mg 0.213mg 7%
Polyunsaturated fat 0.035g 0.527g 3%
Fats 0.1g 1.23g 2%
Sodium 41mg 6mg 2%
Choline 9mg 2%
Saturated fat 0.027g 0.316g 1%
Calcium 120mg 127mg 1%
Net carbs 0.79g 35.35g N/A
Sugar 0.2g N/A
Monounsaturated fat 0.008g 0.106g 0%
Tryptophan 0.03mg 0.273mg 0%
Threonine 0.133mg 0.969mg 0%
Isoleucine 0.093mg 1.017mg 0%
Leucine 0.166mg 1.838mg 0%
Lysine 0.134mg 1.58mg 0%
Methionine 0.02mg 0.346mg 0%
Phenylalanine 0.114mg 1.245mg 0%
Valine 0.137mg 1.205mg 0%
Histidine 0.04mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +667.6%
Contains more ProteinProtein +901.3%
Contains more FatsFats +1130%
Contains more CarbsCarbs +4555%
Contains more OtherOther +175%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +1225%
Contains more Poly. FatPolyunsaturated fat +1405.7%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.