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  6. Watercress vs. Custard

Watercress vs. Custard — In-Depth Nutrition Comparison

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Differences between watercress and custard

  • Watercress is higher in vitamin K, vitamin A, vitamin C, and manganese; however, custard is richer in vitamin B12, phosphorus, selenium, and vitamin D.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has 430 times more vitamin C than custard. While watercress has 43mg of vitamin C, custard has only 0.1mg.
  • Watercress has less saturated fat.

The food types used in this comparison are Watercress, raw and Egg custards, dry mix, prepared with whole milk.

Infographic

Watercress vs Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +59.4%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +3385.7%
Contains more CalciumCalcium +15.8%
Contains more IronIron +70%
Contains more ZincZinc +363.6%
Contains more PhosphorusPhosphorus +116.7%
Contains more SeleniumSelenium +566.7%

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.
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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin CVitamin C +42900%
Contains more Vitamin AVitamin A +207.7%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B1Vitamin B1 +47.5%
Contains more Vitamin B3Vitamin B3 +51.5%
Contains more Vitamin B6Vitamin B6 +101.6%
Contains more Vitamin KVitamin K +124900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B5Vitamin B5 +125.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +31.1%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Watercress Custard DV% diff.
Vitamin K 250µg 0.2µg 208%
Vitamin C 43mg 0.1mg 48%
Vitamin B12 0µg 0.52µg 22%
Cholesterol 0mg 51mg 17%
Vitamin A 160µg 52µg 12%
Phosphorus 60mg 130mg 10%
Manganese 0.244mg 0.007mg 10%
Selenium 0.9µg 6µg 9%
Saturated fat 0.027g 2.032g 9%
Vitamin B5 0.31mg 0.699mg 8%
Vitamin B2 0.12mg 0.22mg 8%
Vitamin D 0µg 1.2µg 6%
Vitamin E 1mg 0.06mg 6%
Calories 11kcal 122kcal 6%
Fats 0.1g 4g 6%
Vitamin D 0IU 47IU 6%
Carbs 1.29g 17.6g 5%
Vitamin B6 0.129mg 0.064mg 5%
Copper 0.077mg 0.03mg 5%
Zinc 0.11mg 0.51mg 4%
Potassium 330mg 207mg 4%
Monounsaturated fat 0.008g 1.127g 3%
Protein 2.3g 3.99g 3%
Iron 0.2mg 0.34mg 2%
Calcium 120mg 139mg 2%
Vitamin B1 0.09mg 0.061mg 2%
Polyunsaturated fat 0.035g 0.312g 2%
Sodium 41mg 84mg 2%
Fiber 0.5g 0g 2%
Choline 9mg 11.8mg 1%
Magnesium 21mg 16mg 1%
Net carbs 0.79g 17.6g N/A
Sugar 0.2g 4.82g N/A
Vitamin B3 0.2mg 0.132mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.03mg 0.082mg 0%
Threonine 0.133mg 0.192mg 0%
Isoleucine 0.093mg 0.207mg 0%
Leucine 0.166mg 0.337mg 0%
Lysine 0.134mg 0.214mg 0%
Methionine 0.02mg 0.091mg 0%
Phenylalanine 0.114mg 0.173mg 0%
Valine 0.137mg 0.233mg 0%
Histidine 0.04mg 0.092mg 0%
Omega-3 - DHA 0g 0.003g 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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more WaterWater +29.5%
Contains more OtherOther +25%
Contains more ProteinProtein +73.5%
Contains more FatsFats +3900%
Contains more CarbsCarbs +1264.3%

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +13987.5%
Contains more Poly. FatPolyunsaturated fat +791.4%

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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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.