Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Watercress vs. Cardoon — In-Depth Nutrition Comparison

Compare

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.

Infographic

Watercress vs Cardoon 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 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
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%
~equal in Manganese ~0.256mg

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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.338mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Cardoon 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%

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% 94%
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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
16% 26% 59%
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%

People also compare

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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.