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  6. Watercress vs. Garden cress

Watercress vs. Garden cress — In-Depth Nutrition Comparison

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The main differences between watercress and garden cress

  • Watercress contains less vitamin K, vitamin C, vitamin A, folate, iron, manganese, vitamin B2, copper, vitamin B6, and potassium than garden cress.
  • Daily need coverage for vitamin K for garden cress is 243% higher.

Food types used in this article are Watercress, raw and Cress, garden, raw.

Infographic

Watercress vs Garden cress infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more CalciumCalcium +48.1%
Contains more MagnesiumMagnesium +81%
Contains more PotassiumPotassium +83.6%
Contains more IronIron +550%
Contains more CopperCopper +120.8%
Contains more ZincZinc +109.1%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +126.6%
~equal in Selenium ~0.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 143% 0% 53% 20% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 230% 0% 115% 14% 20% 60% 19% 15% 57% 0% 1355% 60%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin CVitamin C +60.5%
Contains more Vitamin AVitamin A +116.3%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more Vitamin KVitamin K +116.8%
Contains more FolateFolate +788.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Garden cress DV% diff.
Vitamin K 250µg 541.9µg 243%
Vitamin C 43mg 69mg 29%
Vitamin A 160µg 346µg 21%
Folate 9µg 80µg 18%
Iron 0.2mg 1.3mg 14%
Manganese 0.244mg 0.553mg 13%
Vitamin B2 0.12mg 0.26mg 11%
Copper 0.077mg 0.17mg 10%
Vitamin B6 0.129mg 0.247mg 9%
Potassium 330mg 606mg 8%
Vitamin B3 0.2mg 1mg 5%
Magnesium 21mg 38mg 4%
Calcium 120mg 81mg 4%
Fiber 0.5g 1.1g 2%
Phosphorus 60mg 76mg 2%
Vitamin E 1mg 0.7mg 2%
Choline 9mg 19.5mg 2%
Calories 11kcal 32kcal 1%
Protein 2.3g 2.6g 1%
Fats 0.1g 0.7g 1%
Carbs 1.29g 5.5g 1%
Zinc 0.11mg 0.23mg 1%
Sodium 41mg 14mg 1%
Vitamin B1 0.09mg 0.08mg 1%
Vitamin B5 0.31mg 0.242mg 1%
Monounsaturated fat 0.008g 0.239g 1%
Polyunsaturated fat 0.035g 0.228g 1%
Protein per 100 calories 21g 8.1g N/A
Calories per 10 g protein 48kcal 123kcal N/A
Weight per 100 calories 909g 313g N/A
Net carbs 0.79g 4.4g N/A
Sugar 0.2g 4.4g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.027g 0.023g 0%
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%

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% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +13%
Contains more FatsFats +600%
Contains more CarbsCarbs +326.4%
~equal in Water ~89.4g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -14.8%
Contains more Mono. FatMonounsaturated fat +2887.5%
Contains more Poly. FatPolyunsaturated fat +551.4%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.