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.

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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.

Watercress

Chocolate

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.

Watercress

Chocolate

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

All nutrients comparison - raw data values

Nutrient			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