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Watercress vs. Butterbur — In-Depth Nutrition Comparison

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What are the differences between watercress and butterbur?

  • Watercress is higher in vitamin A, vitamin C, vitamin B2, phosphorus, vitamin B1, and vitamin B5, yet butterbur is higher in potassium.
  • Watercress's daily need coverage for vitamin A is 63% more.
  • Watercress has 10 times more vitamin B5 than butterbur. While watercress has 0.31mg of vitamin B5, butterbur has only 0.032mg.

We used Watercress, raw and Butterbur, (fuki), raw types in this article.

Infographic

Watercress vs Butterbur 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 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +16.5%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +400%
Contains more PotassiumPotassium +98.5%
Contains more CopperCopper +33.8%
Contains more ZincZinc +45.5%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +12.3%
~equal in Selenium ~0.9µg

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 105% 1% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Contains more Vitamin CVitamin C +36.5%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B5Vitamin B5 +868.8%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Butterbur DV% diff.
Vitamin K 250µg 208%
Vitamin A 160µg 3µg 17%
Vitamin C 43mg 31.5mg 13%
Potassium 330mg 655mg 10%
Vitamin B2 0.12mg 0.02mg 8%
Vitamin E 1mg 7%
Phosphorus 60mg 12mg 7%
Vitamin B5 0.31mg 0.032mg 6%
Vitamin B1 0.09mg 0.02mg 6%
Protein 2.3g 0.39g 4%
Copper 0.077mg 0.103mg 3%
Vitamin B6 0.129mg 0.096mg 3%
Fiber 0.5g 2%
Calcium 120mg 103mg 2%
Magnesium 21mg 14mg 2%
Choline 9mg 2%
Iron 0.2mg 0.1mg 1%
Sodium 41mg 7mg 1%
Carbs 1.29g 3.61g 1%
Manganese 0.244mg 0.274mg 1%
Calories 11kcal 14kcal 0%
Fats 0.1g 0.04g 0%
Net carbs 0.79g 3.61g N/A
Sugar 0.2g N/A
Zinc 0.11mg 0.16mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B3 0.2mg 0.2mg 0%
Folate 9µg 10µg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +489.7%
Contains more FatsFats +150%
Contains more CarbsCarbs +179.8%
Contains more OtherOther +21.7%
~equal in Water ~94.5g

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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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.