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  6. Watercress vs. Collard Greens

Watercress vs. Collard Greens — In-Depth Nutrition Comparison

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Summary of differences between watercress and collard Greens

  • Watercress has more vitamin C and potassium, while collard Greens have more vitamin K, vitamin A, fiber, iron, manganese, and choline.
  • Collard Greens cover your daily need for vitamin K, 131% more than watercress.
  • Watercress contains 3 times more potassium than collard Greens. While watercress contains 330mg of potassium, collard Greens contain only 117mg.

These are the specific foods used in this comparison Watercress, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Watercress vs Collard Greens 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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more PotassiumPotassium +182.1%
Contains more CopperCopper +51%
Contains more PhosphorusPhosphorus +87.5%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +17.5%
Contains more IronIron +465%
Contains more ZincZinc +109.1%
Contains less SodiumSodium -63.4%
Contains more ManganeseManganese +109%
~equal in Magnesium ~21mg

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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin CVitamin C +136.3%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B5Vitamin B5 +42.2%
Contains more Vitamin AVitamin A +137.5%
Contains more Vitamin B3Vitamin B3 +187.5%
Contains more Vitamin KVitamin K +62.6%
Contains more FolateFolate +77.8%
Contains more CholineCholine +326.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.128mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Collard Greens DV% diff.
Vitamin K 250µg 406.6µg 131%
Vitamin C 43mg 18.2mg 28%
Vitamin A 160µg 380µg 24%
Fiber 0.5g 4g 14%
Iron 0.2mg 1.13mg 12%
Manganese 0.244mg 0.51mg 12%
Potassium 330mg 117mg 6%
Choline 9mg 38.4mg 5%
Phosphorus 60mg 32mg 4%
Vitamin B1 0.09mg 0.04mg 4%
Copper 0.077mg 0.051mg 3%
Vitamin B5 0.31mg 0.218mg 2%
Calcium 120mg 141mg 2%
Vitamin B3 0.2mg 0.575mg 2%
Folate 9µg 16µg 2%
Vitamin B2 0.12mg 0.106mg 1%
Polyunsaturated fat 0.035g 0.173g 1%
Protein 2.3g 2.71g 1%
Calories 11kcal 33kcal 1%
Selenium 0.9µg 0.5µg 1%
Fats 0.1g 0.72g 1%
Sodium 41mg 15mg 1%
Zinc 0.11mg 0.23mg 1%
Carbs 1.29g 5.65g 1%
Vitamin E 1mg 0.88mg 1%
Net carbs 0.79g 1.65g N/A
Magnesium 21mg 21mg 0%
Sugar 0.2g 0.4g N/A
Vitamin B6 0.129mg 0.128mg 0%
Saturated fat 0.027g 0.047g 0%
Monounsaturated fat 0.008g 0.026g 0%
Tryptophan 0.03mg 0.027mg 0%
Threonine 0.133mg 0.074mg 0%
Isoleucine 0.093mg 0.086mg 0%
Leucine 0.166mg 0.13mg 0%
Lysine 0.134mg 0.101mg 0%
Methionine 0.02mg 0.028mg 0%
Phenylalanine 0.114mg 0.075mg 0%
Valine 0.137mg 0.104mg 0%
Histidine 0.04mg 0.04mg 0%

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
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more OtherOther +62.2%
Contains more ProteinProtein +17.8%
Contains more FatsFats +620%
Contains more CarbsCarbs +338%
~equal in Water ~90.18g

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
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains less Sat. FatSaturated fat -42.6%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +394.3%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.