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  6. Watercress vs. Cereal

Watercress vs. Cereal — In-Depth Nutrition Comparison

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How are watercress and cereal different?

  • Watercress is higher in vitamin K and calcium; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and manganese.
  • Daily need coverage for vitamin B1 for cereal is 517% higher.
  • Watercress has less sodium.
  • Watercress has a lower glycemic index (32) than cereal (69).

Watercress, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) are the varieties used in this article.

Infographic

Watercress vs Cereal 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%
Cereal
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +214.3%
Contains less SodiumSodium -94.8%
Contains more IronIron +16930%
Contains more CopperCopper +77.9%
Contains more ZincZinc +6809.1%
Contains more PhosphorusPhosphorus +28.3%
Contains more ManganeseManganese +223.8%
Contains more SeleniumSelenium +600%
~equal in Magnesium ~19mg

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%
Cereal
Cereal
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +11.7%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B5Vitamin B5 +37.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +408.8%
Contains more Vitamin B1Vitamin B1 +6886.7%
Contains more Vitamin B2Vitamin B2 +3125%
Contains more Vitamin B3Vitamin B3 +14710%
Contains more Vitamin B6Vitamin B6 +4540.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Watercress Cereal DV% diff.
Vitamin B1 0.09mg 6.288mg 517%
Vitamin B6 0.129mg 5.986mg 451%
Iron 0.2mg 34.06mg 423%
Vitamin B2 0.12mg 3.87mg 288%
Vitamin K 250µg 0µg 208%
Vitamin B3 0.2mg 29.62mg 184%
Vitamin A 160µg 814µg 73%
Zinc 0.11mg 7.6mg 68%
Sodium 41mg 795mg 33%
Carbs 1.29g 86.85g 29%
Manganese 0.244mg 0.79mg 24%
Calories 11kcal 378kcal 18%
Calcium 120mg 10mg 11%
Selenium 0.9µg 6.3µg 10%
Protein 2.3g 6.06g 8%
Copper 0.077mg 0.137mg 7%
Potassium 330mg 105mg 7%
Vitamin E 1mg 0.08mg 6%
Vitamin C 43mg 38.5mg 5%
Fiber 0.5g 1.4g 4%
Polyunsaturated fat 0.035g 0.354g 2%
Choline 9mg 2%
Fats 0.1g 1.08g 2%
Folate 9µg 2%
Phosphorus 60mg 77mg 2%
Vitamin B5 0.31mg 0.226mg 2%
Saturated fat 0.027g 0.26g 1%
Net carbs 0.79g 85.45g N/A
Magnesium 21mg 19mg 0%
Sugar 0.2g 10.35g N/A
Monounsaturated fat 0.008g 0.204g 0%
Tryptophan 0.03mg 0.066mg 0%
Threonine 0.133mg 0.241mg 0%
Isoleucine 0.093mg 0.26mg 0%
Leucine 0.166mg 0.767mg 0%
Lysine 0.134mg 0.113mg 0%
Methionine 0.02mg 0.13mg 0%
Phenylalanine 0.114mg 0.365mg 0%
Valine 0.137mg 0.344mg 0%
Histidine 0.04mg 0.162mg 0%
Fructose 0.26g 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
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +2416.1%
Contains more ProteinProtein +163.5%
Contains more FatsFats +980%
Contains more CarbsCarbs +6632.6%
Contains more OtherOther +85.8%

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
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +2450%
Contains more Poly. FatPolyunsaturated fat +911.4%

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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

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.