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  6. Watercress vs. Béchamel sauce

Watercress vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the main differences between watercress and béchamel sauce?

  • Watercress is richer in vitamin K, vitamin A, vitamin C, manganese, copper, and vitamin B6, yet béchamel sauce is richer in vitamin B12 and vitamin D.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has 54 times more vitamin C than béchamel sauce. Watercress has 43mg of vitamin C, while béchamel sauce has 0.8mg.
  • Watercress contains less sodium.

We used Watercress, raw and Sauce, homemade, white, thin types in this comparison.

Infographic

Watercress vs Béchamel sauce 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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +102.5%
Contains more CopperCopper +492.3%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +916.7%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +68.3%
Contains more SeleniumSelenium +266.7%
~equal in Calcium ~126mg
~equal in Iron ~0.21mg

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +5275%
Contains more Vitamin AVitamin A +119.2%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B6Vitamin B6 +214.6%
Contains more Vitamin KVitamin K +41566.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +53.3%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +56.7%
~equal in Vitamin B5 ~0.339mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Watercress Béchamel sauce DV% diff.
Vitamin K 250µg 0.6µg 208%
Vitamin C 43mg 0.8mg 47%
Vitamin B12 0µg 0.3µg 13%
Sodium 41mg 328mg 12%
Manganese 0.244mg 0.024mg 10%
Vitamin A 160µg 73µg 10%
Saturated fat 0.027g 2.152g 10%
Polyunsaturated fat 0.035g 1.586g 10%
Fats 0.1g 6.73g 10%
Monounsaturated fat 0.008g 2.67g 7%
Vitamin B6 0.129mg 0.041mg 7%
Copper 0.077mg 0.013mg 7%
Vitamin D 0IU 49IU 6%
Vitamin E 1mg 0.17mg 6%
Vitamin D 0µg 1.2µg 6%
Phosphorus 60mg 101mg 6%
Potassium 330mg 163mg 5%
Vitamin B2 0.12mg 0.184mg 5%
Calories 11kcal 105kcal 5%
Selenium 0.9µg 3.3µg 4%
Zinc 0.11mg 0.42mg 3%
Vitamin B1 0.09mg 0.055mg 3%
Cholesterol 0mg 8mg 3%
Protein 2.3g 3.77g 3%
Fiber 0.5g 0.1g 2%
Carbs 1.29g 7.4g 2%
Vitamin B5 0.31mg 0.339mg 1%
Calcium 120mg 126mg 1%
Magnesium 21mg 15mg 1%
Choline 9mg 14.1mg 1%
Net carbs 0.79g 7.3g N/A
Iron 0.2mg 0.21mg 0%
Sugar 0.2g 4.78g N/A
Vitamin B3 0.2mg 0.261mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.03mg 0.046mg 0%
Threonine 0.133mg 0.147mg 0%
Isoleucine 0.093mg 0.198mg 0%
Leucine 0.166mg 0.32mg 0%
Lysine 0.134mg 0.259mg 0%
Methionine 0.02mg 0.082mg 0%
Phenylalanine 0.114mg 0.157mg 0%
Valine 0.137mg 0.219mg 0%
Histidine 0.04mg 0.089mg 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% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more WaterWater +17.9%
Contains more ProteinProtein +63.9%
Contains more FatsFats +6630%
Contains more CarbsCarbs +473.6%
Contains more OtherOther +20%

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +33275%
Contains more Poly. FatPolyunsaturated fat +4431.4%

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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

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.