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  6. Watercress vs. Wheat Bread

Watercress vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between watercress and wheat Bread?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, yet wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, and vitamin B2.
  • Watercress's daily need coverage for vitamin K is 204% higher.
  • Watercress contains less sodium.
  • Watercress has a lower glycemic index than wheat Bread.

We used Watercress, raw and Bread, wheat, toasted types in this comparison.

Infographic

Watercress vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +48%
Contains less SodiumSodium -93.2%
Contains more MagnesiumMagnesium +181%
Contains more CalciumCalcium +37.5%
Contains more IronIron +1945%
Contains more CopperCopper +157.1%
Contains more ZincZinc +1236.4%
Contains more PhosphorusPhosphorus +213.3%
Contains more ManganeseManganese +464.3%
Contains more SeleniumSelenium +3611.1%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +21400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin KVitamin K +4286%
Contains more Vitamin B1Vitamin B1 +387.8%
Contains more Vitamin B2Vitamin B2 +218.3%
Contains more Vitamin B3Vitamin B3 +3025%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more FolateFolate +855.6%
Contains more CholineCholine +145.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Wheat Bread DV% diff.
Vitamin K 250µg 5.7µg 204%
Selenium 0.9µg 33.4µg 59%
Iron 0.2mg 4.09mg 49%
Manganese 0.244mg 1.377mg 49%
Vitamin C 43mg 0.2mg 48%
Vitamin B3 0.2mg 6.25mg 38%
Vitamin B1 0.09mg 0.439mg 29%
Sodium 41mg 601mg 24%
Protein 2.3g 12.96g 21%
Vitamin B2 0.12mg 0.382mg 20%
Folate 9µg 86µg 19%
Carbs 1.29g 55.77g 18%
Vitamin A 160µg 0µg 18%
Phosphorus 60mg 188mg 18%
Fiber 0.5g 4.7g 17%
Calories 11kcal 313kcal 15%
Copper 0.077mg 0.198mg 13%
Zinc 0.11mg 1.47mg 12%
Polyunsaturated fat 0.035g 1.72g 11%
Magnesium 21mg 59mg 9%
Fats 0.1g 4.27g 6%
Vitamin E 1mg 0.24mg 5%
Calcium 120mg 165mg 5%
Saturated fat 0.027g 0.989g 4%
Vitamin B5 0.31mg 0.456mg 3%
Potassium 330mg 223mg 3%
Monounsaturated fat 0.008g 1.019g 3%
Vitamin B6 0.129mg 0.153mg 2%
Choline 9mg 22.1mg 2%
Net carbs 0.79g 51.07g N/A
Sugar 0.2g 6.42g N/A
Tryptophan 0.03mg 0.092mg 0%
Threonine 0.133mg 0.299mg 0%
Isoleucine 0.093mg 0.258mg 0%
Leucine 0.166mg 0.461mg 0%
Lysine 0.134mg 0.215mg 0%
Methionine 0.02mg 0.105mg 0%
Phenylalanine 0.114mg 0.315mg 0%
Valine 0.137mg 0.31mg 0%
Histidine 0.04mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +292.5%
Contains more ProteinProtein +463.5%
Contains more FatsFats +4170%
Contains more CarbsCarbs +4223.3%
Contains more OtherOther +130.8%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +12637.5%
Contains more Poly. FatPolyunsaturated fat +4814.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.