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  6. Watercress vs. Blueberry pie

Watercress vs. Blueberry pie — In-Depth Nutrition Comparison

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What are the differences between watercress and blueberry pie?

  • Watercress is higher in vitamin A, vitamin C, calcium, potassium, and vitamin B6, yet blueberry pie is higher in vitamin B1, iron, and selenium.
  • Blueberry pie's daily need coverage for vitamin B1 is 12743% more.
  • Watercress has 76 times more vitamin A than blueberry pie. While watercress has 3191IU of vitamin A, blueberry pie has only 42IU.
  • The amount of sodium in watercress is lower.
  • The glycemic index of watercress is lower.

We used Watercress, raw and Pie, blueberry, prepared from recipe types in this article.

Infographic

Watercress vs Blueberry pie 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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +1614.3%
Contains more PotassiumPotassium +560%
Contains more CopperCopper +14.9%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -77.8%
Contains more IronIron +515%
Contains more ZincZinc +81.8%
Contains more ManganeseManganese +23%
Contains more SeleniumSelenium +722.2%

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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +6042.9%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +279.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +169900%
Contains more Vitamin B3Vitamin B3 +497%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.132mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Blueberry pie DV% diff.
Vitamin B1 0.09mg 153mg 12743%
Vitamin K 250µg 208%
Vitamin C 43mg 0.7mg 47%
Polyunsaturated fat 0.035g 3.08g 20%
Vitamin A 160µg 2µg 18%
Fats 0.1g 11.9g 18%
Monounsaturated fat 0.008g 5.121g 13%
Saturated fat 0.027g 2.911g 13%
Iron 0.2mg 1.23mg 13%
Selenium 0.9µg 7.4µg 12%
Calories 11kcal 245kcal 12%
Calcium 120mg 7mg 11%
Carbs 1.29g 33.5g 11%
Potassium 330mg 50mg 8%
Vitamin E 1mg 7%
Vitamin B6 0.129mg 0.034mg 7%
Sodium 41mg 185mg 6%
Vitamin B3 0.2mg 1.194mg 6%
Vitamin B5 0.31mg 0.124mg 4%
Phosphorus 60mg 30mg 4%
Folate 9µg 23µg 4%
Magnesium 21mg 8mg 3%
Choline 9mg 2%
Fiber 0.5g 2%
Manganese 0.244mg 0.3mg 2%
Vitamin B2 0.12mg 0.132mg 1%
Copper 0.077mg 0.067mg 1%
Protein 2.3g 2.7g 1%
Zinc 0.11mg 0.2mg 1%
Net carbs 0.79g 33.5g N/A
Sugar 0.2g N/A
Tryptophan 0.03mg 0.029mg 0%
Threonine 0.133mg 0.073mg 0%
Isoleucine 0.093mg 0.09mg 0%
Leucine 0.166mg 0.179mg 0%
Lysine 0.134mg 0.057mg 0%
Methionine 0.02mg 0.046mg 0%
Phenylalanine 0.114mg 0.127mg 0%
Valine 0.137mg 0.108mg 0%
Histidine 0.04mg 0.056mg 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
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more WaterWater +85.8%
Contains more OtherOther +71.4%
Contains more ProteinProtein +17.4%
Contains more FatsFats +11800%
Contains more CarbsCarbs +2496.9%

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
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +63912.5%
Contains more Poly. FatPolyunsaturated fat +8700%

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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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.