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  6. Watercress vs. Broad bean raw

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

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The main differences between watercress and broad bean raw

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, broad bean raw has more copper, folate, fiber, manganese, iron, vitamin B2, and vitamin B3.
  • Daily need coverage for vitamin K for watercress is 174% higher.
  • Broad bean raw has 12 times less vitamin C than watercress. Watercress has 43mg of vitamin C, while broad bean raw has 3.7mg.
  • Broad bean raw has a higher glycemic index than watercress.

Food types used in this article are Watercress, raw and Beans, fava, in pod, raw.

Infographic

Watercress vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +224.3%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +57.1%
Contains more IronIron +675%
Contains more CopperCopper +422.1%
Contains more ZincZinc +809.1%
Contains more PhosphorusPhosphorus +115%
Contains less SodiumSodium -39%
Contains more ManganeseManganese +170.9%
~equal in Potassium ~332mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +1062.2%
Contains more Vitamin AVitamin A +841.2%
Contains more Vitamin B5Vitamin B5 +37.8%
Contains more Vitamin B6Vitamin B6 +24%
Contains more Vitamin KVitamin K +511.2%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B2Vitamin B2 +141.7%
Contains more Vitamin B3Vitamin B3 +1024.5%
Contains more FolateFolate +1544.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Broad bean raw DV% diff.
Vitamin K 250µg 40.9µg 174%
Vitamin C 43mg 3.7mg 44%
Copper 0.077mg 0.402mg 36%
Folate 9µg 148µg 35%
Fiber 0.5g 7.5g 28%
Manganese 0.244mg 0.661mg 18%
Iron 0.2mg 1.55mg 17%
Vitamin A 160µg 17µg 16%
Vitamin B3 0.2mg 2.249mg 13%
Vitamin B2 0.12mg 0.29mg 13%
Protein 2.3g 7.92g 11%
Phosphorus 60mg 129mg 10%
Calcium 120mg 37mg 8%
Zinc 0.11mg 1mg 8%
Carbs 1.29g 17.63g 5%
Calories 11kcal 88kcal 4%
Vitamin B1 0.09mg 0.133mg 4%
Magnesium 21mg 33mg 3%
Polyunsaturated fat 0.035g 0.342g 2%
Vitamin B5 0.31mg 0.225mg 2%
Vitamin B6 0.129mg 0.104mg 2%
Choline 9mg 2%
Vitamin E 1mg 1.16mg 1%
Fats 0.1g 0.73g 1%
Sodium 41mg 25mg 1%
Net carbs 0.79g 10.13g N/A
Potassium 330mg 332mg 0%
Sugar 0.2g 9.21g N/A
Selenium 0.9µg 0.8µg 0%
Saturated fat 0.027g 0.118g 0%
Monounsaturated fat 0.008g 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more WaterWater +31%
Contains more ProteinProtein +244.3%
Contains more FatsFats +630%
Contains more CarbsCarbs +1266.7%
~equal in Other ~1.12g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +877.1%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.