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Watercress vs. Fortune cookie — In-Depth Nutrition Comparison

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Important differences between watercress and fortune cookie

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B6, and potassium; however, fortune cookie is richer in iron, folate, vitamin B3, and vitamin B1.
  • Watercress's daily need coverage for vitamin K is 207% more.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of watercress is 32.

The food varieties used in the comparison are Watercress, raw and Cookies, fortune.

Infographic

Watercress vs Fortune cookie 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% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +704.9%
Contains more CopperCopper +28.3%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +28.4%
Contains more IronIron +620%
Contains more ZincZinc +54.5%
Contains less SodiumSodium -24.4%
Contains more SeleniumSelenium +222.2%

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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin B6Vitamin B6 +892.3%
Contains more Vitamin KVitamin K +22627.3%
Contains more CholineCholine +50%
Contains more Vitamin B1Vitamin B1 +102.2%
Contains more Vitamin B3Vitamin B3 +820%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~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
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more WaterWater +1088.9%
Contains more ProteinProtein +82.6%
Contains more FatsFats +2600%
Contains more CarbsCarbs +6411.6%
~equal in Other ~1.1g

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
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +16712.5%
Contains more Poly. FatPolyunsaturated fat +1231.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Fortune cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Fortune cookie DV% diff.
Vitamin K 250µg 1.1µg 207%
Vitamin C 43mg 0mg 48%
Carbs 1.29g 84g 28%
Calories 11kcal 378kcal 18%
Vitamin A 160µg 1µg 18%
Iron 0.2mg 1.44mg 16%
Folate 9µg 66µg 14%
Calcium 120mg 12mg 11%
Vitamin B3 0.2mg 1.84mg 10%
Vitamin B6 0.129mg 0.013mg 9%
Potassium 330mg 41mg 9%
Vitamin B1 0.09mg 0.182mg 8%
Vitamin E 1mg 0.03mg 6%
Fiber 0.5g 1.6g 4%
Fats 0.1g 2.7g 4%
Phosphorus 60mg 35mg 4%
Selenium 0.9µg 2.9µg 4%
Protein 2.3g 4.2g 4%
Polyunsaturated fat 0.035g 0.466g 3%
Monounsaturated fat 0.008g 1.345g 3%
Magnesium 21mg 7mg 3%
Saturated fat 0.027g 0.669g 3%
Manganese 0.244mg 0.19mg 2%
Copper 0.077mg 0.06mg 2%
Zinc 0.11mg 0.17mg 1%
Vitamin B2 0.12mg 0.13mg 1%
Cholesterol 0mg 2mg 1%
Choline 9mg 6mg 1%
Net carbs 0.79g 82.4g N/A
Sugar 0.2g 45.42g N/A
Sodium 41mg 31mg 0%
Vitamin B5 0.31mg 0.297mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.03mg 0.061mg 0%
Threonine 0.133mg 0.123mg 0%
Isoleucine 0.093mg 0.165mg 0%
Leucine 0.166mg 0.295mg 0%
Lysine 0.134mg 0.157mg 0%
Methionine 0.02mg 0.076mg 0%
Phenylalanine 0.114mg 0.203mg 0%
Valine 0.137mg 0.192mg 0%
Histidine 0.04mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Fortune cookie
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
15%
Fortune cookie
Minerals Daily Need Coverage Score
18%
Watercress
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 45.22g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.642g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 10mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.