Watercress vs. Crouton — In-Depth Nutrition Comparison
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Summary of differences between watercress and crouton
- Watercress has more vitamin A and vitamin C, while crouton has more selenium, iron, vitamin B1, vitamin B3, folate, fiber, and vitamin B2.
- Crouton covers your daily need for selenium, 67% more than watercress.
- The amount of sodium in watercress is lower.
- Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of crouton is 72.
These are the specific foods used in this comparison Watercress, raw and Croutons, plain.
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 CalciumCalcium | +57.9% |
| Contains more PotassiumPotassium | +166.1% |
| Contains less SodiumSodium | -94.1% |
| Contains more MagnesiumMagnesium | +47.6% |
| Contains more IronIron | +1940% |
| Contains more CopperCopper | +111.7% |
| Contains more ZincZinc | +709.1% |
| Contains more PhosphorusPhosphorus | +91.7% |
| Contains more ManganeseManganese | +104.9% |
| Contains more SeleniumSelenium | +4066.7% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +396.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +592.2% |
| Contains more Vitamin B2Vitamin B2 | +126.7% |
| Contains more Vitamin B3Vitamin B3 | +2619.5% |
| Contains more Vitamin B5Vitamin B5 | +38.4% |
| Contains more FolateFolate | +1366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Selenium | 0.9µg | 37.5µg | 67% |
| Iron | 0.2mg | 4.08mg | 49% |
| Vitamin C | 43mg | 0mg | 48% |
| Vitamin B1 | 0.09mg | 0.623mg | 44% |
| Vitamin B3 | 0.2mg | 5.439mg | 33% |
| Folate | 9µg | 132µg | 31% |
| Sodium | 41mg | 698mg | 29% |
| Carbs | 1.29g | 73.5g | 24% |
| Calories | 11kcal | 407kcal | 20% |
| Protein | 2.3g | 11.9g | 19% |
| Fiber | 0.5g | 5.1g | 18% |
| Vitamin A | 160µg | 0µg | 18% |
| Vitamin B2 | 0.12mg | 0.272mg | 12% |
| Manganese | 0.244mg | 0.5mg | 11% |
| Copper | 0.077mg | 0.163mg | 10% |
| Fats | 0.1g | 6.6g | 10% |
| Polyunsaturated fat | 0.035g | 1.273g | 8% |
| Vitamin B6 | 0.129mg | 0.026mg | 8% |
| Monounsaturated fat | 0.008g | 3.059g | 8% |
| Phosphorus | 60mg | 115mg | 8% |
| Vitamin E | 1mg | 7% | |
| Zinc | 0.11mg | 0.89mg | 7% |
| Saturated fat | 0.027g | 1.51g | 7% |
| Potassium | 330mg | 124mg | 6% |
| Calcium | 120mg | 76mg | 4% |
| Magnesium | 21mg | 31mg | 2% |
| Vitamin B5 | 0.31mg | 0.429mg | 2% |
| Choline | 9mg | 2% | |
| Net carbs | 0.79g | 68.4g | N/A |
| Sugar | 0.2g | N/A | |
| Tryptophan | 0.03mg | 0.14mg | 0% |
| Threonine | 0.133mg | 0.337mg | 0% |
| Isoleucine | 0.093mg | 0.456mg | 0% |
| Leucine | 0.166mg | 0.832mg | 0% |
| Lysine | 0.134mg | 0.278mg | 0% |
| Methionine | 0.02mg | 0.211mg | 0% |
| Phenylalanine | 0.114mg | 0.586mg | 0% |
| Valine | 0.137mg | 0.514mg | 0% |
| Histidine | 0.04mg | 0.255mg | 0% |
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:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
| Contains more WaterWater | +1629.3% |
| Contains more ProteinProtein | +417.4% |
| Contains more FatsFats | +6500% |
| Contains more CarbsCarbs | +5597.7% |
| Contains more OtherOther | +108.3% |
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
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +38137.5% |
| Contains more Poly. FatPolyunsaturated fat | +3537.1% |
