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  6. Watercress vs. Beetroot

Watercress vs. Beetroot — In-Depth Nutrition Comparison

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Differences between watercress and beetroot

  • Watercress is higher in vitamin K, vitamin A, vitamin C, calcium, vitamin E, and vitamin B2; however, beetroot is richer in folate, fiber, and iron.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has 97 times more vitamin A than beetroot. While watercress has 3191IU of vitamin A, beetroot has only 33IU.
  • Watercress has less sugar.
  • Watercress has a lower glycemic index (32) than beetroot (64).

The food types used in this comparison are Watercress, raw and Beets, raw.

Infographic

Watercress vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +650%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -47.4%
Contains more SeleniumSelenium +28.6%
Contains more IronIron +300%
Contains more ZincZinc +218.2%
Contains more ManganeseManganese +34.8%
~equal in Magnesium ~23mg
~equal in Potassium ~325mg
~equal in Copper ~0.075mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +777.6%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +92.5%
Contains more Vitamin KVitamin K +124900%
Contains more CholineCholine +50%
Contains more Vitamin B3Vitamin B3 +67%
Contains more FolateFolate +1111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Beetroot DV% diff.
Vitamin K 250µg 0.2µg 208%
Vitamin C 43mg 4.9mg 42%
Folate 9µg 109µg 25%
Vitamin A 160µg 2µg 18%
Calcium 120mg 16mg 10%
Fiber 0.5g 2.8g 9%
Iron 0.2mg 0.8mg 8%
Vitamin B2 0.12mg 0.04mg 6%
Vitamin E 1mg 0.04mg 6%
Vitamin B1 0.09mg 0.031mg 5%
Vitamin B6 0.129mg 0.067mg 5%
Manganese 0.244mg 0.329mg 4%
Carbs 1.29g 9.56g 3%
Vitamin B5 0.31mg 0.155mg 3%
Phosphorus 60mg 40mg 3%
Calories 11kcal 43kcal 2%
Sodium 41mg 78mg 2%
Zinc 0.11mg 0.35mg 2%
Protein 2.3g 1.61g 1%
Vitamin B3 0.2mg 0.334mg 1%
Choline 9mg 6mg 1%
Fats 0.1g 0.17g 0%
Net carbs 0.79g 6.76g N/A
Magnesium 21mg 23mg 0%
Potassium 330mg 325mg 0%
Sugar 0.2g 6.76g N/A
Copper 0.077mg 0.075mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.027g 0.027g 0%
Monounsaturated fat 0.008g 0.032g 0%
Polyunsaturated fat 0.035g 0.06g 0%
Tryptophan 0.03mg 0.019mg 0%
Threonine 0.133mg 0.047mg 0%
Isoleucine 0.093mg 0.048mg 0%
Leucine 0.166mg 0.068mg 0%
Lysine 0.134mg 0.058mg 0%
Methionine 0.02mg 0.018mg 0%
Phenylalanine 0.114mg 0.046mg 0%
Valine 0.137mg 0.056mg 0%
Histidine 0.04mg 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +42.9%
Contains more FatsFats +70%
Contains more CarbsCarbs +641.1%
~equal in Water ~87.58g
~equal in Other ~1.08g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +71.4%
~equal in Saturated fat ~0.027g

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.