Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Crackers

Watercress vs. Crackers — In-Depth Nutrition Comparison

Compare

Significant differences between watercress and crackers

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, crackers are richer in iron, vitamin B1, phosphorus, vitamin B3, and vitamin B2.
  • Watercress covers your daily vitamin K needs 151% more than crackers.
  • Watercress contains less sodium.
  • Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Crackers, standard snack-type, regular.

Infographic

Watercress vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +179.7%
Contains less SodiumSodium -94.4%
Contains more IronIron +1915%
Contains more CopperCopper +35.1%
Contains more ZincZinc +345.5%
Contains more PhosphorusPhosphorus +313.3%
Contains more ManganeseManganese +101.2%
Contains more SeleniumSelenium +644.4%
~equal in Calcium ~120mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +104.8%
Contains more Vitamin KVitamin K +260.8%
Contains more Vitamin EVitamin E +203%
Contains more Vitamin B1Vitamin B1 +362.2%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +2076%
Contains more Vitamin B5Vitamin B5 +34.5%
Contains more FolateFolate +922.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.6mg

All nutrients comparison - raw data values

Nutrient Watercress Crackers DV% diff.
Vitamin K 250µg 69.3µg 151%
Polyunsaturated fat 0.035g 13.137g 87%
Vitamin C 43mg 0mg 48%
Iron 0.2mg 4.03mg 48%
Fats 0.1g 26.43g 41%
Sodium 41mg 726mg 30%
Phosphorus 60mg 248mg 27%
Vitamin B1 0.09mg 0.416mg 27%
Vitamin B3 0.2mg 4.352mg 26%
Vitamin B2 0.12mg 0.456mg 26%
Saturated fat 0.027g 5.562g 25%
Calories 11kcal 510kcal 25%
Folate 9µg 92µg 21%
Starch 49.69g 20%
Carbs 1.29g 61.3g 20%
Vitamin A 160µg 0µg 18%
Monounsaturated fat 0.008g 6.553g 16%
Vitamin E 1mg 3.03mg 14%
Manganese 0.244mg 0.491mg 11%
Selenium 0.9µg 6.7µg 11%
Protein 2.3g 6.64g 9%
Fiber 0.5g 2.3g 7%
Potassium 330mg 118mg 6%
Vitamin B6 0.129mg 0.063mg 5%
Zinc 0.11mg 0.49mg 3%
Copper 0.077mg 0.104mg 3%
Vitamin B5 0.31mg 0.417mg 2%
Magnesium 21mg 18mg 1%
Net carbs 0.79g 59g N/A
Calcium 120mg 120mg 0%
Sugar 0.2g 8.18g N/A
Trans fat 0g 1.076g N/A
Choline 9mg 9.6mg 0%
Tryptophan 0.03mg 0.084mg 0%
Threonine 0.133mg 0.193mg 0%
Isoleucine 0.093mg 0.246mg 0%
Leucine 0.166mg 0.471mg 0%
Lysine 0.134mg 0.103mg 0%
Methionine 0.02mg 0.112mg 0%
Phenylalanine 0.114mg 0.331mg 0%
Valine 0.137mg 0.294mg 0%
Histidine 0.04mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2929%
Contains more ProteinProtein +188.7%
Contains more FatsFats +26330%
Contains more CarbsCarbs +4651.9%
Contains more OtherOther +107.5%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +81812.5%
Contains more Poly. FatPolyunsaturated fat +37434.3%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Crackers
Crackers vs Cheese sandwich
Cheese sandwich
Crackers
Crackers vs Croissant
Croissant
Crackers
Crackers vs Crouton
Crouton

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.