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  6. Watercress vs. Coleslaw

Watercress vs. Coleslaw — In-Depth Nutrition Comparison

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How are watercress and coleslaw different?

  • Watercress is higher than coleslaw in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, copper, manganese, and potassium.
  • Watercress covers your daily need for vitamin K, 149% more than coleslaw.
  • Watercress contains 34 times more vitamin A than coleslaw. Watercress contains 3191IU of vitamin A, while coleslaw contains 95IU.
  • Watercress is lower in sodium.

Watercress, raw and Fast foods, coleslaw types were used in this article.

Infographic

Watercress vs Coleslaw infographic
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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.
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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +155.8%
Contains more CopperCopper +413.3%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -79.8%
Contains more ManganeseManganese +139.2%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +27.3%
~equal in Iron ~0.22mg

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin CVitamin C +194.5%
Contains more Vitamin AVitamin A +471.4%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B5Vitamin B5 +26%
Contains more Vitamin B6Vitamin B6 +15.2%
Contains more Vitamin KVitamin K +252.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.206mg

All nutrients comparison - raw data values

Nutrient Watercress Coleslaw DV% diff.
Vitamin K 250µg 70.9µg 149%
Polyunsaturated fat 0.035g 5.348g 35%
Vitamin C 43mg 14.6mg 32%
Fats 0.1g 9.91g 15%
Vitamin A 160µg 28µg 15%
Calcium 120mg 30mg 9%
Vitamin B2 0.12mg 0.02mg 8%
Calories 11kcal 153kcal 7%
Copper 0.077mg 0.015mg 7%
Saturated fat 0.027g 1.599g 7%
Sodium 41mg 203mg 7%
Monounsaturated fat 0.008g 2.671g 7%
Phosphorus 60mg 20mg 6%
Potassium 330mg 129mg 6%
Manganese 0.244mg 0.102mg 6%
Fiber 0.5g 1.9g 6%
Vitamin B1 0.09mg 0.026mg 5%
Carbs 1.29g 14.89g 5%
Protein 2.3g 0.95g 3%
Magnesium 21mg 8mg 3%
Vitamin E 1mg 0.54mg 3%
Choline 9mg 2%
Fructose 1.44g 2%
Selenium 0.9µg 2%
Folate 9µg 2%
Cholesterol 0mg 4mg 1%
Vitamin B6 0.129mg 0.112mg 1%
Vitamin B5 0.31mg 0.246mg 1%
Net carbs 0.79g 12.99g N/A
Iron 0.2mg 0.22mg 0%
Sugar 0.2g 12.19g N/A
Zinc 0.11mg 0.14mg 0%
Vitamin B3 0.2mg 0.206mg 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g 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 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g 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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +142.1%
Contains more WaterWater +29.5%
Contains more OtherOther +44.6%
Contains more FatsFats +9810%
Contains more CarbsCarbs +1054.3%

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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +33287.5%
Contains more Poly. FatPolyunsaturated fat +15180%

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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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.