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  6. Watercress vs. Chocolate

Watercress vs. Chocolate — In-Depth Nutrition Comparison

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Summary of differences between Watercress and Chocolate

  • Watercress has more Vitamin K, and Vitamin A RAE, while Chocolate has more Copper, Iron, Manganese, Magnesium, Fiber, Phosphorus, and Zinc.
  • Watercress covers your daily need of Vitamin K 202% more than Chocolate.
  • Watercress contains 80 times more Vitamin A RAE than Chocolate. While Watercress contains 160µg of Vitamin A RAE, Chocolate contains only 2µg.
  • The amount of Saturated Fat in Watercress is lower.

These are the specific foods used in this comparison Watercress, raw and Chocolate, dark, 45- 59% cacao solids.

Infographic

Watercress vs Chocolate 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.
Watercress
Watercress
1
:
9
Chocolate
Chocolate
Contains more Calcium +114.3%
Contains more Iron +3910%
Contains more Magnesium +595.2%
Contains more Phosphorus +243.3%
Contains more Potassium +69.4%
Contains less Sodium -41.5%
Contains more Zinc +1727.3%
Contains more Copper +1235.1%
Contains more Manganese +481.6%
Contains more Selenium +233.3%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Calcium +114.3%
Contains more Iron +3910%
Contains more Magnesium +595.2%
Contains more Phosphorus +243.3%
Contains more Potassium +69.4%
Contains less Sodium -41.5%
Contains more Zinc +1727.3%
Contains more Copper +1235.1%
Contains more Manganese +481.6%
Contains more Selenium +233.3%

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.
Watercress
Watercress
10
:
2
Chocolate
Chocolate
Contains more Vitamin A +6282%
Contains more Vitamin E +85.2%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +140%
Contains more Vitamin B6 +207.1%
Contains more Vitamin K +2986.4%
Contains more Vitamin B3 +262.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.297
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin A +6282%
Contains more Vitamin E +85.2%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +140%
Contains more Vitamin B6 +207.1%
Contains more Vitamin K +2986.4%
Contains more Vitamin B3 +262.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.297

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
1
:
4
Chocolate
Chocolate
Contains more Water +9705.2%
Contains more Protein +112.2%
Contains more Fats +31180%
Contains more Carbs +4641.9%
Contains more Other +41.7%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Water +9705.2%
Contains more Protein +112.2%
Contains more Fats +31180%
Contains more Carbs +4641.9%
Contains more Other +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Chocolate
Chocolate
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +119150%
Contains more Polyunsaturated fat +3020%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +119150%
Contains more Polyunsaturated fat +3020%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Chocolate
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Watercress Chocolate Opinion
Net carbs 0.79g 54.17g Chocolate
Protein 2.3g 4.88g Chocolate
Fats 0.1g 31.28g Chocolate
Carbs 1.29g 61.17g Chocolate
Calories 11kcal 546kcal Chocolate
Sugar 0.2g 47.9g Watercress
Fiber 0.5g 7g Chocolate
Calcium 120mg 56mg Watercress
Iron 0.2mg 8.02mg Chocolate
Magnesium 21mg 146mg Chocolate
Phosphorus 60mg 206mg Chocolate
Potassium 330mg 559mg Chocolate
Sodium 41mg 24mg Chocolate
Zinc 0.11mg 2.01mg Chocolate
Copper 0.077mg 1.028mg Chocolate
Manganese 0.244mg 1.419mg Chocolate
Selenium 0.9µg 3µg Chocolate
Vitamin A 3191IU 50IU Watercress
Vitamin A RAE 160µg 2µg Watercress
Vitamin E 1mg 0.54mg Watercress
Vitamin C 43mg Watercress
Vitamin B1 0.09mg 0.025mg Watercress
Vitamin B2 0.12mg 0.05mg Watercress
Vitamin B3 0.2mg 0.725mg Chocolate
Vitamin B5 0.31mg 0.297mg Watercress
Vitamin B6 0.129mg 0.042mg Watercress
Folate 9µg Watercress
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 250µg 8.1µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Cholesterol 0mg 8mg Watercress
Trans Fat 0g 0.112g Watercress
Saturated Fat 0.027g 18.519g Watercress
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 0.008g 9.54g Chocolate
Polyunsaturated fat 0.035g 1.092g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
91%
Watercress
10%
Chocolate
Minerals Daily Need Coverage Score
18%
Watercress
116%
Chocolate

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 47.7g)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 18.492g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.