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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, while chocolate has more copper, iron, manganese, magnesium, fiber, phosphorus, and zinc.
  • Watercress covers your daily need for vitamin K, 202% more than chocolate.
  • Watercress contains 64 times more vitamin A than chocolate. While watercress contains 3191IU of vitamin A, chocolate contains only 50IU.
  • 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.
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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more CalciumCalcium +114.3%
Contains more MagnesiumMagnesium +595.2%
Contains more PotassiumPotassium +69.4%
Contains more IronIron +3910%
Contains more CopperCopper +1235.1%
Contains more ZincZinc +1727.3%
Contains more PhosphorusPhosphorus +243.3%
Contains less SodiumSodium -41.5%
Contains more ManganeseManganese +481.6%
Contains more SeleniumSelenium +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.
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 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B6Vitamin B6 +207.1%
Contains more Vitamin KVitamin K +2986.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +262.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.297mg

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
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 WaterWater +9705.2%
Contains more ProteinProtein +112.2%
Contains more FatsFats +31180%
Contains more CarbsCarbs +4641.9%
Contains more OtherOther +41.7%

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +119150%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sugar 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 DV% diff.
Vitamin K 250µg 8.1µg 202%
Copper 0.077mg 1.028mg 106%
Iron 0.2mg 8.02mg 98%
Saturated fat 0.027g 18.519g 84%
Manganese 0.244mg 1.419mg 51%
Fats 0.1g 31.28g 48%
Vitamin C 43mg 48%
Magnesium 21mg 146mg 30%
Calories 11kcal 546kcal 27%
Fiber 0.5g 7g 26%
Monounsaturated fat 0.008g 9.54g 24%
Phosphorus 60mg 206mg 21%
Carbs 1.29g 61.17g 20%
Vitamin A 160µg 2µg 18%
Zinc 0.11mg 2.01mg 17%
Caffeine 0mg 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Potassium 330mg 559mg 7%
Polyunsaturated fat 0.035g 1.092g 7%
Vitamin B6 0.129mg 0.042mg 7%
Calcium 120mg 56mg 6%
Protein 2.3g 4.88g 5%
Vitamin B2 0.12mg 0.05mg 5%
Vitamin B1 0.09mg 0.025mg 5%
Selenium 0.9µg 3µg 4%
Vitamin B3 0.2mg 0.725mg 3%
Cholesterol 0mg 8mg 3%
Vitamin E 1mg 0.54mg 3%
Choline 9mg 2%
Folate 9µg 2%
Sodium 41mg 24mg 1%
Net carbs 0.79g 54.17g N/A
Sugar 0.2g 47.9g N/A
Vitamin B5 0.31mg 0.297mg 0%
Trans fat 0g 0.112g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
74%
Watercress
9%
Chocolate
Minerals Daily Need Coverage Score
18%
Watercress
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 47.7g)
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.