Watercress vs. Cardoon — In-Depth Nutrition Comparison
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Summary of differences between watercress and cardoon
- Watercress has more vitamin A, vitamin C, vitamin B2, vitamin B1, and phosphorus, while cardoon has more copper, folate, and iron.
- Watercress covers your daily need for vitamin A, 64% more than cardoon.
- Watercress contains 22 times more vitamin C than cardoon. While watercress contains 43mg of vitamin C, cardoon contains only 2mg.
- The amount of sodium in watercress is lower.
These are the specific foods used in this comparison Watercress, raw and Cardoon, raw.
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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 | +71.4% |
| Contains more PhosphorusPhosphorus | +160.9% |
| Contains less SodiumSodium | -75.9% |
| Contains more SeleniumSelenium | +350% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +21.2% |
| Contains more IronIron | +250% |
| Contains more CopperCopper | +200% |
| Contains more ZincZinc | +54.5% |
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 | +2050% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +350% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B6Vitamin B6 | +11.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +50% |
| Contains more FolateFolate | +655.6% |
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:
0.7 g
Fats:
0.1 g
Carbs:
4.07 g
Water:
94 g
Other:
1.13 g
| Contains more ProteinProtein | +228.6% |
| Contains more CarbsCarbs | +215.5% |
~equal in
Fats
~0.1g
~equal in
Water
~94g
~equal in
Other
~1.13g
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
0.011 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.041 g
| Contains less Sat. FatSaturated fat | -59.3% |
| Contains more Mono. FatMonounsaturated fat | +125% |
| Contains more Poly. FatPolyunsaturated fat | +17.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 43mg | 2mg | 46% |
| Vitamin A | 160µg | 0µg | 18% |
| Copper | 0.077mg | 0.231mg | 17% |
| Folate | 9µg | 68µg | 15% |
| Vitamin B2 | 0.12mg | 0.03mg | 7% |
| Vitamin E | 1mg | 7% | |
| Sodium | 41mg | 170mg | 6% |
| Vitamin B1 | 0.09mg | 0.02mg | 6% |
| Iron | 0.2mg | 0.7mg | 6% |
| Phosphorus | 60mg | 23mg | 5% |
| Calcium | 120mg | 70mg | 5% |
| Magnesium | 21mg | 42mg | 5% |
| Fiber | 0.5g | 1.6g | 4% |
| Protein | 2.3g | 0.7g | 3% |
| Potassium | 330mg | 400mg | 2% |
| Choline | 9mg | 2% | |
| Vitamin B6 | 0.129mg | 0.116mg | 1% |
| Zinc | 0.11mg | 0.17mg | 1% |
| Carbs | 1.29g | 4.07g | 1% |
| Manganese | 0.244mg | 0.256mg | 1% |
| Selenium | 0.9µg | 0.2µg | 1% |
| Vitamin B3 | 0.2mg | 0.3mg | 1% |
| Vitamin B5 | 0.31mg | 0.338mg | 1% |
| Calories | 11kcal | 17kcal | 0% |
| Fats | 0.1g | 0.1g | 0% |
| Net carbs | 0.79g | 2.47g | N/A |
| Sugar | 0.2g | N/A | |
| Saturated fat | 0.027g | 0.011g | 0% |
| Monounsaturated fat | 0.008g | 0.018g | 0% |
| Polyunsaturated fat | 0.035g | 0.041g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
18%
26%
Comparison summary
Which food contains less Sodium?
Watercress contains less Sodium (difference - 129mg)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Cardoon is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Cardoon is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cardoon is relatively richer in minerals
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 ($)