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  6. Watercress vs. Cinnamon roll

Watercress vs. Cinnamon roll — In-Depth Nutrition Comparison

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A recap on the differences between watercress and cinnamon roll

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, cinnamon roll is higher in selenium, folate, iron, vitamin B3, and phosphorus.
  • Watercress covers your daily vitamin K needs 196% more than cinnamon roll.
  • Cinnamon roll contains 1596 times less vitamin A than watercress. Watercress contains 3191IU of vitamin A, while cinnamon roll contains 2IU.
  • Watercress has less sodium.

Food varieties used in this article are Watercress, raw and Cinnamon buns, frosted (includes honey buns).

Infographic

Watercress vs Cinnamon roll 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 10% 55% 9% 51% 21% 14% 56% 40% 38% 71%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +223.5%
Contains more CopperCopper +24.2%
Contains less SodiumSodium -86.6%
Contains more CalciumCalcium +52.5%
Contains more IronIron +585%
Contains more ZincZinc +381.8%
Contains more PhosphorusPhosphorus +118.3%
Contains more ManganeseManganese +19.7%
Contains more SeleniumSelenium +1344.4%

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 1% 0% 23% 0% 53% 32% 45% 20% 8.8% 20% 38% 54% 5.8%
Contains more Vitamin CVitamin C +14233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +239.5%
Contains more Vitamin KVitamin K +1544.7%
Contains more Vitamin EVitamin E +15%
Contains more Vitamin B1Vitamin B1 +134.4%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +1102%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +17.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.337mg

All nutrients comparison - raw data values

Nutrient Watercress Cinnamon roll DV% diff.
Vitamin K 250µg 15.2µg 196%
Saturated fat 0.027g 12.649g 57%
Vitamin C 43mg 0.3mg 47%
Fats 0.1g 26.61g 41%
Polyunsaturated fat 0.035g 3.676g 24%
Calories 11kcal 452kcal 22%
Monounsaturated fat 0.008g 8.723g 22%
Selenium 0.9µg 13µg 22%
Vitamin A 160µg 0µg 18%
Carbs 1.29g 48.6g 16%
Folate 9µg 72µg 16%
Iron 0.2mg 1.37mg 15%
Vitamin B3 0.2mg 2.404mg 14%
Sodium 41mg 305mg 11%
Phosphorus 60mg 131mg 10%
Vitamin B1 0.09mg 0.211mg 10%
Vitamin B6 0.129mg 0.038mg 7%
Starch 16.39g 7%
Potassium 330mg 102mg 7%
Vitamin B12 0µg 0.16µg 7%
Calcium 120mg 183mg 6%
Protein 2.3g 4.45g 4%
Zinc 0.11mg 0.53mg 4%
Fiber 0.5g 1.2g 3%
Cholesterol 0mg 5mg 2%
Magnesium 21mg 14mg 2%
Copper 0.077mg 0.062mg 2%
Manganese 0.244mg 0.292mg 2%
Vitamin B5 0.31mg 0.337mg 1%
Fructose 1.11g 1%
Vitamin B2 0.12mg 0.138mg 1%
Vitamin E 1mg 1.15mg 1%
Net carbs 0.79g 47.4g N/A
Sugar 0.2g 25.7g N/A
Trans fat 0g 0.295g N/A
Choline 9mg 10.6mg 0%
Tryptophan 0.03mg 0.068mg 0%
Threonine 0.133mg 0.176mg 0%
Isoleucine 0.093mg 0.226mg 0%
Leucine 0.166mg 0.41mg 0%
Lysine 0.134mg 0.215mg 0%
Methionine 0.02mg 0.104mg 0%
Phenylalanine 0.114mg 0.264mg 0%
Valine 0.137mg 0.255mg 0%
Histidine 0.04mg 0.126mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - ALA 0.225g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 3.352g N/A

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
4% 27% 49% 19%
Protein: 4.45 g
Fats: 26.61 g
Carbs: 48.6 g
Water: 18.98 g
Other: 1.36 g
Contains more WaterWater +401.1%
Contains more ProteinProtein +93.5%
Contains more FatsFats +26510%
Contains more CarbsCarbs +3667.4%
Contains more OtherOther +13.3%

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
50% 35% 15%
Saturated fat: Sat. Fat 12.649 g
Monounsaturated fat: Mono. Fat 8.723 g
Polyunsaturated fat: Poly. Fat 3.676 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +108937.5%
Contains more Poly. FatPolyunsaturated fat +10402.9%

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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. Cinnamon roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167940/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.