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Watercress vs. Candy bar — In-Depth Nutrition Comparison

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How are watercress and candy bar different?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, while candy bar is higher in vitamin B6, copper, vitamin B3, manganese, phosphorus, and zinc.
  • Candy bar covers your daily need for vitamin B6, 11759% more than watercress.
  • Watercress is lower in saturated fat.
  • Candy bar has a higher glycemic index (51) than watercress (32).

Watercress, raw and Candies, peanut bar types were used in this article.

Infographic

Watercress vs Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains more CalciumCalcium +53.8%
Contains less SodiumSodium -73.7%
Contains more MagnesiumMagnesium +423.8%
Contains more PotassiumPotassium +23.3%
Contains more IronIron +385%
Contains more CopperCopper +905.2%
Contains more ZincZinc +3481.8%
Contains more PhosphorusPhosphorus +413.3%
Contains more ManganeseManganese +409.4%
Contains more SeleniumSelenium +422.2%

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% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +310%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +3861%
Contains more Vitamin B5Vitamin B5 +167.7%
Contains more Vitamin B6Vitamin B6 +118504.7%
Contains more FolateFolate +733.3%
Contains more CholineCholine +226.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more WaterWater +5844.4%
Contains more ProteinProtein +573.9%
Contains more FatsFats +33600%
Contains more CarbsCarbs +3574.4%
Contains more OtherOther +50%

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
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +208912.5%
Contains more Poly. FatPolyunsaturated fat +30328.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Candy bar
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Watercress Candy bar DV% diff.
Vitamin B6 0.129mg 153mg 11759%
Vitamin K 250µg 0µg 208%
Copper 0.077mg 0.774mg 77%
Polyunsaturated fat 0.035g 10.65g 71%
Fats 0.1g 33.7g 52%
Vitamin C 43mg 0mg 48%
Vitamin B3 0.2mg 7.922mg 48%
Manganese 0.244mg 1.243mg 43%
Monounsaturated fat 0.008g 16.721g 42%
Phosphorus 60mg 308mg 35%
Zinc 0.11mg 3.94mg 35%
Protein 2.3g 15.5g 26%
Calories 11kcal 522kcal 26%
Saturated fat 0.027g 4.678g 21%
Vitamin E 1mg 4.1mg 21%
Magnesium 21mg 110mg 21%
Vitamin A 160µg 0µg 18%
Folate 9µg 75µg 17%
Carbs 1.29g 47.4g 15%
Fiber 0.5g 4.1g 14%
Iron 0.2mg 0.97mg 10%
Vitamin B5 0.31mg 0.83mg 10%
Selenium 0.9µg 4.7µg 7%
Sodium 41mg 156mg 5%
Calcium 120mg 78mg 4%
Choline 9mg 29.4mg 4%
Potassium 330mg 407mg 2%
Vitamin B2 0.12mg 0.14mg 2%
Vitamin B1 0.09mg 0.1mg 1%
Net carbs 0.79g 43.3g N/A
Sugar 0.2g 42.22g N/A
Tryptophan 0.03mg 0.149mg 0%
Threonine 0.133mg 0.52mg 0%
Isoleucine 0.093mg 0.534mg 0%
Leucine 0.166mg 0.986mg 0%
Lysine 0.134mg 0.545mg 0%
Methionine 0.02mg 0.185mg 0%
Phenylalanine 0.114mg 0.787mg 0%
Valine 0.137mg 0.638mg 0%
Histidine 0.04mg 0.385mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Candy bar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Watercress
2748%
Candy bar
Minerals Daily Need Coverage Score
18%
Watercress
88%
Candy bar

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 42.02g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 115mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 4.651g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Candy bar
Candy bar is relatively richer in minerals
Which food is richer in vitamins?
Candy bar
Candy bar is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.