Watercress vs. Caper — In-Depth Nutrition Comparison
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A recap on differences between watercress and caper
- Watercress has more vitamin K, vitamin A, vitamin C, potassium, vitamin B6, and calcium; however, caper is higher in copper, iron, and fiber.
- Watercress covers your daily vitamin K needs 188% more than caper.
- Caper contains 23 times less vitamin A than watercress. Watercress contains 3191IU of vitamin A, while caper contains 138IU.
- Watercress has less sodium.
Food varieties used in this article are Watercress, raw and Capers, canned.
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.
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +725% |
| Contains more PhosphorusPhosphorus | +500% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +212.8% |
| Contains more MagnesiumMagnesium | +57.1% |
| Contains more IronIron | +735% |
| Contains more CopperCopper | +385.7% |
| Contains more ZincZinc | +190.9% |
| Contains more SeleniumSelenium | +33.3% |
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.
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +2185.7% |
| Contains more Vitamin EVitamin E | +13.6% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B5Vitamin B5 | +1048.1% |
| Contains more Vitamin B6Vitamin B6 | +460.9% |
| Contains more Vitamin KVitamin K | +916.3% |
| Contains more CholineCholine | +38.5% |
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin B3Vitamin B3 | +226% |
| Contains more FolateFolate | +155.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 24.6µg | 188% |
| Sodium | 41mg | 2348mg | 100% |
| Vitamin C | 43mg | 4.3mg | 43% |
| Copper | 0.077mg | 0.374mg | 33% |
| Iron | 0.2mg | 1.67mg | 18% |
| Vitamin A | 160µg | 7µg | 17% |
| Fiber | 0.5g | 3.2g | 11% |
| Potassium | 330mg | 40mg | 9% |
| Vitamin B6 | 0.129mg | 0.023mg | 8% |
| Calcium | 120mg | 40mg | 8% |
| Manganese | 0.244mg | 0.078mg | 7% |
| Phosphorus | 60mg | 10mg | 7% |
| Vitamin B1 | 0.09mg | 0.018mg | 6% |
| Vitamin B5 | 0.31mg | 0.027mg | 6% |
| Folate | 9µg | 23µg | 4% |
| Vitamin B3 | 0.2mg | 0.652mg | 3% |
| Magnesium | 21mg | 33mg | 3% |
| Zinc | 0.11mg | 0.32mg | 2% |
| Polyunsaturated fat | 0.035g | 0.304g | 2% |
| Saturated fat | 0.027g | 0.233g | 1% |
| Calories | 11kcal | 23kcal | 1% |
| Vitamin B2 | 0.12mg | 0.139mg | 1% |
| Selenium | 0.9µg | 1.2µg | 1% |
| Vitamin E | 1mg | 0.88mg | 1% |
| Carbs | 1.29g | 4.89g | 1% |
| Fats | 0.1g | 0.86g | 1% |
| Protein | 2.3g | 2.36g | 0% |
| Net carbs | 0.79g | 1.69g | N/A |
| Sugar | 0.2g | 0.41g | N/A |
| Choline | 9mg | 6.5mg | 0% |
| Monounsaturated fat | 0.008g | 0.063g | 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% | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
2.36 g
Fats:
0.86 g
Carbs:
4.89 g
Water:
83.85 g
Other:
8.04 g
| Contains more WaterWater | +13.4% |
| Contains more FatsFats | +760% |
| Contains more CarbsCarbs | +279.1% |
| Contains more OtherOther | +570% |
~equal in
Protein
~2.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
0.233 g
Monounsaturated fat:
Mono. Fat
0.063 g
Polyunsaturated fat:
Poly. Fat
0.304 g
| Contains less Sat. FatSaturated fat | -88.4% |
| Contains more Mono. FatMonounsaturated fat | +687.5% |
| Contains more Poly. FatPolyunsaturated fat | +768.6% |
