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  6. Watercress vs. Green beans

Watercress vs. Green beans — In-Depth Nutrition Comparison

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The main differences between watercress and green beans

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B6, and potassium; however, green beans have more fiber, folate, and iron.
  • Daily need coverage for vitamin K for watercress is 168% higher.
  • Green beans have 5 times less vitamin A than watercress. Watercress has 3191IU of vitamin A, while green beans have 633IU.
  • Watercress has a higher glycemic index than green beans.

Food types used in this article are Watercress, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Watercress vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +126%
Contains more CopperCopper +35.1%
Contains more PhosphorusPhosphorus +106.9%
Contains more SeleniumSelenium +350%
Contains more IronIron +225%
Contains more ZincZinc +127.3%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +16.8%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +343.3%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B5Vitamin B5 +318.9%
Contains more Vitamin B6Vitamin B6 +130.4%
Contains more Vitamin KVitamin K +421.9%
Contains more Vitamin B3Vitamin B3 +207%
Contains more FolateFolate +266.7%
Contains more CholineCholine +87.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Green beans DV% diff.
Vitamin K 250µg 47.9µg 168%
Vitamin C 43mg 9.7mg 37%
Vitamin A 160µg 32µg 14%
Fiber 0.5g 3.2g 11%
Calcium 120mg 44mg 8%
Vitamin B6 0.129mg 0.056mg 6%
Folate 9µg 33µg 6%
Iron 0.2mg 0.65mg 6%
Vitamin B5 0.31mg 0.074mg 5%
Potassium 330mg 146mg 5%
Vitamin E 1mg 0.46mg 4%
Phosphorus 60mg 29mg 4%
Vitamin B3 0.2mg 0.614mg 3%
Copper 0.077mg 0.057mg 2%
Vitamin B2 0.12mg 0.097mg 2%
Sodium 41mg 1mg 2%
Carbs 1.29g 7.88g 2%
Manganese 0.244mg 0.285mg 2%
Choline 9mg 16.9mg 1%
Polyunsaturated fat 0.035g 0.145g 1%
Calories 11kcal 35kcal 1%
Vitamin B1 0.09mg 0.074mg 1%
Protein 2.3g 1.89g 1%
Selenium 0.9µg 0.2µg 1%
Zinc 0.11mg 0.25mg 1%
Magnesium 21mg 18mg 1%
Fats 0.1g 0.28g 0%
Net carbs 0.79g 4.68g N/A
Sugar 0.2g 3.63g N/A
Saturated fat 0.027g 0.064g 0%
Monounsaturated fat 0.008g 0.011g 0%
Tryptophan 0.03mg 0.02mg 0%
Threonine 0.133mg 0.082mg 0%
Isoleucine 0.093mg 0.069mg 0%
Leucine 0.166mg 0.116mg 0%
Lysine 0.134mg 0.091mg 0%
Methionine 0.02mg 0.023mg 0%
Phenylalanine 0.114mg 0.069mg 0%
Valine 0.137mg 0.093mg 0%
Histidine 0.04mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +21.7%
Contains more OtherOther +64.4%
Contains more FatsFats +180%
Contains more CarbsCarbs +510.9%
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -57.8%
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +314.3%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.