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  6. Watercress vs. Danish pastry

Watercress vs. Danish pastry — In-Depth Nutrition Comparison

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What are the main differences between watercress and danish pastry?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, yet danish pastry is richer in selenium, iron, folate, vitamin B3, and vitamin B2.
  • Watercress's daily need coverage for vitamin K is 203% higher.
  • Watercress has 430 times more vitamin C than danish pastry. Watercress has 43mg of vitamin C, while danish pastry has 0.1mg.
  • Watercress contains less sodium.
  • Watercress has a lower glycemic index than danish pastry.

We used Watercress, raw and Danish pastry, cheese types in this comparison.

Infographic

Watercress vs Danish pastry 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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +236.7%
Contains less SodiumSodium -90.2%
Contains more IronIron +800%
Contains more CopperCopper +15.6%
Contains more ZincZinc +536.4%
Contains more PhosphorusPhosphorus +80%
Contains more ManganeseManganese +43.9%
Contains more SeleniumSelenium +2000%

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% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +42900%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin B6Vitamin B6 +222.5%
Contains more Vitamin KVitamin K +3523.2%
Contains more Vitamin B1Vitamin B1 +111.1%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +566.7%
Contains more CholineCholine +123.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.304mg

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
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more WaterWater +202.9%
Contains more ProteinProtein +247.8%
Contains more FatsFats +21800%
Contains more CarbsCarbs +2783.7%
Contains more OtherOther +25%

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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +141312.5%
Contains more Poly. FatPolyunsaturated fat +7257.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Danish pastry
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Danish pastry DV% diff.
Vitamin K 250µg 6.9µg 203%
Vitamin C 43mg 0.1mg 48%
Fats 0.1g 21.9g 34%
Selenium 0.9µg 18.9µg 33%
Saturated fat 0.027g 6.794g 31%
Monounsaturated fat 0.008g 11.313g 28%
Iron 0.2mg 1.8mg 20%
Calories 11kcal 374kcal 18%
Polyunsaturated fat 0.035g 2.575g 17%
Sodium 41mg 417mg 16%
Vitamin A 160µg 35µg 14%
Folate 9µg 60µg 13%
Carbs 1.29g 37.2g 12%
Vitamin B3 0.2mg 2mg 11%
Vitamin B2 0.12mg 0.26mg 11%
Protein 2.3g 8g 11%
Calcium 120mg 35mg 9%
Vitamin B12 0µg 0.2µg 8%
Vitamin B1 0.09mg 0.19mg 8%
Cholesterol 0mg 23mg 8%
Phosphorus 60mg 108mg 7%
Vitamin B6 0.129mg 0.04mg 7%
Potassium 330mg 98mg 7%
Manganese 0.244mg 0.351mg 5%
Zinc 0.11mg 0.7mg 5%
Vitamin E 1mg 0.35mg 4%
Fiber 0.5g 1g 2%
Choline 9mg 20.1mg 2%
Copper 0.077mg 0.089mg 1%
Magnesium 21mg 15mg 1%
Net carbs 0.79g 36.2g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.2g 6.95g N/A
Vitamin B5 0.31mg 0.304mg 0%
Tryptophan 0.03mg 0.089mg 0%
Threonine 0.133mg 0.293mg 0%
Isoleucine 0.093mg 0.371mg 0%
Leucine 0.166mg 0.644mg 0%
Lysine 0.134mg 0.43mg 0%
Methionine 0.02mg 0.174mg 0%
Phenylalanine 0.114mg 0.402mg 0%
Valine 0.137mg 0.412mg 0%
Histidine 0.04mg 0.205mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Danish pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Watercress
22%
Danish pastry
Minerals Daily Need Coverage Score
18%
Watercress
40%
Danish pastry

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 6.75g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 376mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 6.767g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Danish pastry
Danish pastry is relatively richer in minerals
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.

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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.