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  6. Watercress vs. Black gram

Watercress vs. Black gram — In-Depth Nutrition Comparison

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The main differences between watercress and black gram

  • Watercress has more vitamin A and vitamin C; however, black gram has more copper, iron, fiber, magnesium, manganese, folate, phosphorus, and zinc.
  • Daily need coverage for copper for black gram is 100% higher.
  • Black gram has a higher glycemic index than watercress.

Food types used in this article are Watercress, raw and Mungo beans, mature seeds, raw.

Infographic

Watercress vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +1171.4%
Contains more CalciumCalcium +15%
Contains more PotassiumPotassium +197.9%
Contains more IronIron +3685%
Contains more CopperCopper +1174%
Contains more ZincZinc +2945.5%
Contains more PhosphorusPhosphorus +531.7%
Contains more ManganeseManganese +525.8%
Contains more SeleniumSelenium +811.1%
~equal in Sodium ~38mg

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +203.3%
Contains more Vitamin B2Vitamin B2 +111.7%
Contains more Vitamin B3Vitamin B3 +623.5%
Contains more Vitamin B5Vitamin B5 +192.3%
Contains more Vitamin B6Vitamin B6 +117.8%
Contains more FolateFolate +2300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Black gram DV% diff.
Vitamin K 250µg 208%
Copper 0.077mg 0.981mg 100%
Iron 0.2mg 7.57mg 92%
Fiber 0.5g 18.3g 71%
Magnesium 21mg 267mg 59%
Manganese 0.244mg 1.527mg 56%
Folate 9µg 216µg 52%
Vitamin C 43mg 0mg 48%
Protein 2.3g 25.21g 46%
Phosphorus 60mg 379mg 46%
Zinc 0.11mg 3.35mg 29%
Carbs 1.29g 58.99g 19%
Potassium 330mg 983mg 19%
Vitamin A 160µg 1µg 18%
Calories 11kcal 341kcal 17%
Vitamin B1 0.09mg 0.273mg 15%
Selenium 0.9µg 8.2µg 13%
Vitamin B5 0.31mg 0.906mg 12%
Vitamin B6 0.129mg 0.281mg 12%
Vitamin B2 0.12mg 0.254mg 10%
Vitamin B3 0.2mg 1.447mg 8%
Polyunsaturated fat 0.035g 1.071g 7%
Vitamin E 1mg 7%
Calcium 120mg 138mg 2%
Fats 0.1g 1.64g 2%
Choline 9mg 2%
Net carbs 0.79g 40.69g N/A
Sugar 0.2g N/A
Sodium 41mg 38mg 0%
Saturated fat 0.027g 0.114g 0%
Monounsaturated fat 0.008g 0.085g 0%
Tryptophan 0.03mg 0.263mg 0%
Threonine 0.133mg 0.875mg 0%
Isoleucine 0.093mg 1.287mg 0%
Leucine 0.166mg 2.089mg 0%
Lysine 0.134mg 1.674mg 0%
Methionine 0.02mg 0.367mg 0%
Phenylalanine 0.114mg 1.473mg 0%
Valine 0.137mg 1.416mg 0%
Histidine 0.04mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +780.6%
Contains more ProteinProtein +996.1%
Contains more FatsFats +1540%
Contains more CarbsCarbs +4472.9%
Contains more OtherOther +180%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +962.5%
Contains more Poly. FatPolyunsaturated fat +2960%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.