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  6. Watercress vs. Cashew

Watercress vs. Cashew — In-Depth Nutrition Comparison

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How are watercress and cashew different?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, while cashew is higher in copper, iron, phosphorus, magnesium, manganese, and zinc.
  • Cashew covers your daily need for copper, 235% more than watercress.
  • Watercress is lower in saturated fat.

Watercress, raw and Nuts, cashew nuts, raw types were used in this article.

Infographic

Watercress vs Cashew 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.
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%
Cashew
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +224.3%
Contains more MagnesiumMagnesium +1290.5%
Contains more PotassiumPotassium +100%
Contains more IronIron +3240%
Contains more CopperCopper +2750.6%
Contains more ZincZinc +5154.5%
Contains more PhosphorusPhosphorus +888.3%
Contains less SodiumSodium -70.7%
Contains more ManganeseManganese +578.3%
Contains more SeleniumSelenium +2111.1%

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%
Cashew
Cashew
5
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +8500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +106.9%
Contains more Vitamin KVitamin K +633.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +370%
Contains more Vitamin B3Vitamin B3 +431%
Contains more Vitamin B5Vitamin B5 +178.7%
Contains more Vitamin B6Vitamin B6 +223.3%
Contains more FolateFolate +177.8%
~equal in Vitamin E ~0.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Cashew DV% diff.
Copper 0.077mg 2.195mg 235%
Vitamin K 250µg 34.1µg 180%
Iron 0.2mg 6.68mg 81%
Phosphorus 60mg 593mg 76%
Fats 0.1g 43.85g 67%
Magnesium 21mg 292mg 65%
Manganese 0.244mg 1.655mg 61%
Monounsaturated fat 0.008g 23.797g 59%
Polyunsaturated fat 0.035g 7.845g 52%
Zinc 0.11mg 5.78mg 52%
Vitamin C 43mg 0.5mg 47%
Saturated fat 0.027g 7.783g 35%
Selenium 0.9µg 19.9µg 35%
Protein 2.3g 18.22g 32%
Vitamin B1 0.09mg 0.423mg 28%
Calories 11kcal 553kcal 27%
Vitamin B6 0.129mg 0.417mg 22%
Vitamin A 160µg 0µg 18%
Fiber 0.5g 3.3g 11%
Vitamin B5 0.31mg 0.864mg 11%
Carbs 1.29g 30.19g 10%
Starch 23.49g 10%
Potassium 330mg 660mg 10%
Calcium 120mg 37mg 8%
Vitamin B2 0.12mg 0.058mg 5%
Vitamin B3 0.2mg 1.062mg 5%
Folate 9µg 25µg 4%
Choline 9mg 2%
Sodium 41mg 12mg 1%
Vitamin E 1mg 0.9mg 1%
Net carbs 0.79g 26.89g N/A
Sugar 0.2g 5.91g N/A
Tryptophan 0.03mg 0.287mg 0%
Threonine 0.133mg 0.688mg 0%
Isoleucine 0.093mg 0.789mg 0%
Leucine 0.166mg 1.472mg 0%
Lysine 0.134mg 0.928mg 0%
Methionine 0.02mg 0.362mg 0%
Phenylalanine 0.114mg 0.951mg 0%
Valine 0.137mg 1.094mg 0%
Histidine 0.04mg 0.456mg 0%
Fructose 0.05g 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
Cashew
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more WaterWater +1729%
Contains more ProteinProtein +692.2%
Contains more FatsFats +43750%
Contains more CarbsCarbs +2240.3%
Contains more OtherOther +111.7%

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
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +297362.5%
Contains more Poly. FatPolyunsaturated fat +22314.3%

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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
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.