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  6. Watercress vs. Green bean raw

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

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Summary of differences between watercress and green bean raw

  • Watercress has more vitamin K, vitamin A, vitamin C, and calcium, while green bean raw has more iron, fiber, and folate.
  • Watercress covers your daily need for vitamin K, 172% more than green bean raw.
  • Watercress contains 5 times more vitamin A than green bean raw. While watercress contains 3191IU of vitamin A, green bean raw contains only 690IU.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of watercress is 32.

These are the specific foods used in this comparison Watercress, raw and Beans, snap, green, raw.

Infographic

Watercress vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CalciumCalcium +224.3%
Contains more PotassiumPotassium +56.4%
Contains more CopperCopper +11.6%
Contains more PhosphorusPhosphorus +57.9%
Contains more ManganeseManganese +13%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +19%
Contains more IronIron +415%
Contains more ZincZinc +118.2%
Contains less SodiumSodium -85.4%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +252.5%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin EVitamin E +143.9%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B5Vitamin B5 +37.8%
Contains more Vitamin KVitamin K +481.4%
Contains more Vitamin B3Vitamin B3 +267%
Contains more FolateFolate +266.7%
Contains more CholineCholine +70%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.082mg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Green bean raw DV% diff.
Vitamin K 250µg 43µg 173%
Vitamin C 43mg 12.2mg 34%
Vitamin A 160µg 35µg 14%
Iron 0.2mg 1.03mg 10%
Fiber 0.5g 2.7g 9%
Calcium 120mg 37mg 8%
Folate 9µg 33µg 6%
Vitamin E 1mg 0.41mg 4%
Potassium 330mg 211mg 4%
Vitamin B3 0.2mg 0.734mg 3%
Phosphorus 60mg 38mg 3%
Sodium 41mg 6mg 2%
Fructose 1.39g 2%
Vitamin B5 0.31mg 0.225mg 2%
Carbs 1.29g 6.97g 2%
Vitamin B6 0.129mg 0.141mg 1%
Protein 2.3g 1.83g 1%
Choline 9mg 15.3mg 1%
Polyunsaturated fat 0.035g 0.113g 1%
Vitamin B2 0.12mg 0.104mg 1%
Calories 11kcal 31kcal 1%
Selenium 0.9µg 0.6µg 1%
Magnesium 21mg 25mg 1%
Manganese 0.244mg 0.216mg 1%
Vitamin B1 0.09mg 0.082mg 1%
Copper 0.077mg 0.069mg 1%
Zinc 0.11mg 0.24mg 1%
Fats 0.1g 0.22g 0%
Net carbs 0.79g 4.27g N/A
Sugar 0.2g 3.26g N/A
Starch 0.88g 0%
Saturated fat 0.027g 0.05g 0%
Monounsaturated fat 0.008g 0.01g 0%
Tryptophan 0.03mg 0.019mg 0%
Threonine 0.133mg 0.079mg 0%
Isoleucine 0.093mg 0.066mg 0%
Leucine 0.166mg 0.112mg 0%
Lysine 0.134mg 0.088mg 0%
Methionine 0.02mg 0.022mg 0%
Phenylalanine 0.114mg 0.067mg 0%
Valine 0.137mg 0.09mg 0%
Histidine 0.04mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +25.7%
Contains more OtherOther +81.8%
Contains more FatsFats +120%
Contains more CarbsCarbs +440.3%
~equal in Water ~90.32g

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -46%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +222.9%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.