Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Cauliflower

Watercress vs. Cauliflower — In-Depth Nutrition Comparison

Compare

What are the main differences between watercress and cauliflower?

  • Watercress is richer in vitamin K, vitamin A, calcium, and vitamin E, yet cauliflower is richer in folate, vitamin B5, choline, fiber, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 195% higher.

We used Watercress, raw and Cauliflower, raw types in this comparison.

Infographic

Watercress vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +445.5%
Contains more CopperCopper +97.4%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +57.4%
Contains more SeleniumSelenium +50%
Contains more IronIron +110%
Contains more ZincZinc +145.5%
Contains less SodiumSodium -26.8%
~equal in Potassium ~299mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +1512.9%
Contains more Vitamin CVitamin C +12.1%
Contains more Vitamin B3Vitamin B3 +153.5%
Contains more Vitamin B5Vitamin B5 +115.2%
Contains more Vitamin B6Vitamin B6 +42.6%
Contains more FolateFolate +533.3%
Contains more CholineCholine +392.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Cauliflower DV% diff.
Vitamin K 250µg 15.5µg 195%
Vitamin A 160µg 0µg 18%
Folate 9µg 57µg 12%
Calcium 120mg 22mg 10%
Vitamin B5 0.31mg 0.667mg 7%
Fiber 0.5g 2g 6%
Vitamin E 1mg 0.08mg 6%
Vitamin C 43mg 48.2mg 6%
Choline 9mg 44.3mg 6%
Vitamin B2 0.12mg 0.06mg 5%
Copper 0.077mg 0.039mg 4%
Manganese 0.244mg 0.155mg 4%
Vitamin B6 0.129mg 0.184mg 4%
Vitamin B1 0.09mg 0.05mg 3%
Iron 0.2mg 0.42mg 3%
Vitamin B3 0.2mg 0.507mg 2%
Phosphorus 60mg 44mg 2%
Protein 2.3g 1.92g 1%
Fructose 0.97g 1%
Calories 11kcal 25kcal 1%
Selenium 0.9µg 0.6µg 1%
Zinc 0.11mg 0.27mg 1%
Potassium 330mg 299mg 1%
Magnesium 21mg 15mg 1%
Carbs 1.29g 4.97g 1%
Fats 0.1g 0.28g 0%
Net carbs 0.79g 2.97g N/A
Sugar 0.2g 1.91g N/A
Sodium 41mg 30mg 0%
Saturated fat 0.027g 0.13g 0%
Monounsaturated fat 0.008g 0.034g 0%
Polyunsaturated fat 0.035g 0.031g 0%
Tryptophan 0.03mg 0.02mg 0%
Threonine 0.133mg 0.076mg 0%
Isoleucine 0.093mg 0.071mg 0%
Leucine 0.166mg 0.106mg 0%
Lysine 0.134mg 0.217mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.114mg 0.065mg 0%
Valine 0.137mg 0.125mg 0%
Histidine 0.04mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +19.8%
Contains more OtherOther +57.9%
Contains more FatsFats +180%
Contains more CarbsCarbs +285.3%
~equal in Water ~92.07g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +12.9%
Contains more Mono. FatMonounsaturated fat +325%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Cauliflower
Cauliflower vs Broccoli
Broccoli
Cauliflower
Cauliflower vs Brussels sprouts
Brussels sprouts
Cauliflower
Cauliflower vs Cabbage
Cabbage

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.