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  6. Watercress vs. Brussels sprouts

Watercress vs. Brussels sprouts — In-Depth Nutrition Comparison

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How are watercress and Brussels sprouts different?

  • Watercress is higher in vitamin K, vitamin A, and calcium; however, Brussels sprouts are richer in vitamin C, iron, fiber, folate, and vitamin B6.
  • Daily need coverage for vitamin K for watercress is 61% higher.
  • Watercress contains 4 times more vitamin A than Brussels sprouts. While watercress contains 3191IU of vitamin A, Brussels sprouts contain only 754IU.

Watercress, raw and Brussels sprouts, raw are the varieties used in this article.

Infographic

Watercress vs Brussels sprouts infographic
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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% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more CalciumCalcium +185.7%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +600%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +15%
Contains less SodiumSodium -39%
Contains more ManganeseManganese +38.1%
Contains more SeleniumSelenium +77.8%
~equal in Magnesium ~23mg
~equal in Copper ~0.07mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +321.1%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin KVitamin K +41.2%
Contains more Vitamin CVitamin C +97.7%
Contains more Vitamin B1Vitamin B1 +54.4%
Contains more Vitamin B3Vitamin B3 +272.5%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more FolateFolate +577.8%
Contains more CholineCholine +112.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Brussels sprouts DV% diff.
Polyunsaturated fat 0.035g 153g 1020%
Vitamin K 250µg 177µg 61%
Vitamin C 43mg 85mg 47%
Iron 0.2mg 1.4mg 15%
Vitamin A 160µg 38µg 14%
Fiber 0.5g 3.8g 13%
Folate 9µg 61µg 13%
Calcium 120mg 42mg 8%
Vitamin B6 0.129mg 0.219mg 7%
Manganese 0.244mg 0.337mg 4%
Vitamin B1 0.09mg 0.139mg 4%
Carbs 1.29g 8.95g 3%
Vitamin B3 0.2mg 0.745mg 3%
Zinc 0.11mg 0.42mg 3%
Choline 9mg 19.1mg 2%
Vitamin B2 0.12mg 0.09mg 2%
Protein 2.3g 3.38g 2%
Calories 11kcal 43kcal 2%
Potassium 330mg 389mg 2%
Vitamin E 1mg 0.88mg 1%
Selenium 0.9µg 1.6µg 1%
Fructose 0.93g 1%
Copper 0.077mg 0.07mg 1%
Phosphorus 60mg 69mg 1%
Sodium 41mg 25mg 1%
Fats 0.1g 0.3g 0%
Net carbs 0.79g 5.15g N/A
Magnesium 21mg 23mg 0%
Sugar 0.2g 2.2g N/A
Vitamin B5 0.31mg 0.309mg 0%
Saturated fat 0.027g 0.062g 0%
Monounsaturated fat 0.008g 0.023g 0%
Tryptophan 0.03mg 0.037mg 0%
Threonine 0.133mg 0.12mg 0%
Isoleucine 0.093mg 0.132mg 0%
Leucine 0.166mg 0.152mg 0%
Lysine 0.134mg 0.154mg 0%
Methionine 0.02mg 0.032mg 0%
Phenylalanine 0.114mg 0.098mg 0%
Valine 0.137mg 0.155mg 0%
Histidine 0.04mg 0.076mg 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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +47%
Contains more FatsFats +200%
Contains more CarbsCarbs +593.8%
Contains more OtherOther +14.2%
~equal in Water ~86g

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -56.5%
Contains more Mono. FatMonounsaturated fat +187.5%
Contains more Poly. FatPolyunsaturated fat +437042.9%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.