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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
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
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
18%
15%
Comparison summary
Which food is lower in Cholesterol?
Watercress is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 45.22g)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.642g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Watercress is relatively richer in minerals
Which food contains less Sodium?
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.