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  6. Watercress vs. Buckwheat

Watercress vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between watercress and buckwheat

  • Watercress is higher in vitamin K, vitamin A, vitamin C, calcium, and potassium; however, buckwheat is richer in fiber, copper, iron, magnesium, and manganese.
  • Watercress's daily need coverage for vitamin K is 207% higher.
  • Watercress has a lower glycemic index (32) than buckwheat (51).

The food types used in this comparison are Watercress, raw and Buckwheat groats, roasted, cooked.

Infographic

Watercress vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +1614.3%
Contains more PotassiumPotassium +275%
Contains more MagnesiumMagnesium +142.9%
Contains more IronIron +300%
Contains more CopperCopper +89.6%
Contains more ZincZinc +454.5%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +65.2%
Contains more SeleniumSelenium +144.4%

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B6Vitamin B6 +67.5%
Contains more Vitamin KVitamin K +13057.9%
Contains more Vitamin B3Vitamin B3 +370%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more FolateFolate +55.6%
Contains more CholineCholine +123.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Buckwheat DV% diff.
Vitamin K 250µg 1.9µg 207%
Vitamin C 43mg 0mg 48%
Vitamin A 160µg 0µg 18%
Calcium 120mg 7mg 11%
Fiber 0.5g 2.7g 9%
Iron 0.2mg 0.8mg 8%
Copper 0.077mg 0.146mg 8%
Manganese 0.244mg 0.403mg 7%
Potassium 330mg 88mg 7%
Magnesium 21mg 51mg 7%
Vitamin E 1mg 0.09mg 6%
Carbs 1.29g 19.94g 6%
Vitamin B2 0.12mg 0.039mg 6%
Vitamin B3 0.2mg 0.94mg 5%
Zinc 0.11mg 0.61mg 5%
Vitamin B6 0.129mg 0.077mg 4%
Calories 11kcal 92kcal 4%
Vitamin B1 0.09mg 0.04mg 4%
Sodium 41mg 4mg 2%
Protein 2.3g 3.38g 2%
Choline 9mg 20.1mg 2%
Selenium 0.9µg 2.2µg 2%
Polyunsaturated fat 0.035g 0.188g 1%
Phosphorus 60mg 70mg 1%
Vitamin B5 0.31mg 0.359mg 1%
Fats 0.1g 0.62g 1%
Folate 9µg 14µg 1%
Net carbs 0.79g 17.24g N/A
Sugar 0.2g 0.9g N/A
Saturated fat 0.027g 0.134g 0%
Monounsaturated fat 0.008g 0.188g 0%
Tryptophan 0.03mg 0.049mg 0%
Threonine 0.133mg 0.129mg 0%
Isoleucine 0.093mg 0.127mg 0%
Leucine 0.166mg 0.212mg 0%
Lysine 0.134mg 0.172mg 0%
Methionine 0.02mg 0.044mg 0%
Phenylalanine 0.114mg 0.133mg 0%
Valine 0.137mg 0.173mg 0%
Histidine 0.04mg 0.079mg 0%
Fructose 0.1g 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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more WaterWater +25.8%
Contains more OtherOther +179.1%
Contains more ProteinProtein +47%
Contains more FatsFats +520%
Contains more CarbsCarbs +1445.7%

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% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -79.9%
Contains more Mono. FatMonounsaturated fat +2250%
Contains more Poly. FatPolyunsaturated fat +437.1%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.