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  6. Watercress vs. Chestnut

Watercress vs. Chestnut — In-Depth Nutrition Comparison

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Important differences between watercress and chestnut

  • Watercress has more vitamin A, vitamin C, and calcium; however, chestnut is richer in copper, manganese, iron, potassium, vitamin B6, magnesium, and folate.
  • Watercress's daily need coverage for vitamin A is 63% more.
  • Watercress contains 3 times more calcium than chestnut. Watercress contains 120mg of calcium, while chestnut contains 46mg.
  • Chestnut has a higher glycemic index. The glycemic index of chestnut is 54, while the glycemic index of watercress is 32.

The food varieties used in the comparison are Watercress, raw and Nuts, chestnuts, european, boiled, and steamed.

Infographic

Watercress vs Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more CalciumCalcium +160.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +157.1%
Contains more PotassiumPotassium +116.7%
Contains more IronIron +765%
Contains more CopperCopper +513%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +65%
Contains less SodiumSodium -34.1%
Contains more ManganeseManganese +250%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +61%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +64.4%
Contains more Vitamin B3Vitamin B3 +265.5%
Contains more Vitamin B6Vitamin B6 +80.6%
Contains more FolateFolate +322.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.316mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Chestnut DV% diff.
Vitamin K 250µg 208%
Copper 0.077mg 0.472mg 44%
Manganese 0.244mg 0.854mg 27%
Iron 0.2mg 1.73mg 19%
Vitamin A 160µg 1µg 18%
Vitamin C 43mg 26.7mg 18%
Potassium 330mg 715mg 11%
Carbs 1.29g 27.76g 9%
Magnesium 21mg 54mg 8%
Vitamin B6 0.129mg 0.233mg 8%
Folate 9µg 38µg 7%
Calcium 120mg 46mg 7%
Vitamin E 1mg 7%
Calories 11kcal 131kcal 6%
Phosphorus 60mg 99mg 6%
Vitamin B1 0.09mg 0.148mg 5%
Vitamin B3 0.2mg 0.731mg 3%
Polyunsaturated fat 0.035g 0.545g 3%
Fats 0.1g 1.38g 2%
Fiber 0.5g 2%
Selenium 0.9µg 2%
Choline 9mg 2%
Sodium 41mg 27mg 1%
Monounsaturated fat 0.008g 0.476g 1%
Zinc 0.11mg 0.25mg 1%
Saturated fat 0.027g 0.26g 1%
Vitamin B2 0.12mg 0.104mg 1%
Protein 2.3g 2g 1%
Net carbs 0.79g 27.76g N/A
Sugar 0.2g N/A
Vitamin B5 0.31mg 0.316mg 0%
Tryptophan 0.03mg 0.022mg 0%
Threonine 0.133mg 0.071mg 0%
Isoleucine 0.093mg 0.079mg 0%
Leucine 0.166mg 0.118mg 0%
Lysine 0.134mg 0.118mg 0%
Methionine 0.02mg 0.047mg 0%
Phenylalanine 0.114mg 0.084mg 0%
Valine 0.137mg 0.112mg 0%
Histidine 0.04mg 0.055mg 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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +15%
Contains more WaterWater +39.6%
Contains more OtherOther +69%
Contains more FatsFats +1280%
Contains more CarbsCarbs +2051.9%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +5850%
Contains more Poly. FatPolyunsaturated fat +1457.1%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.