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. Dashi

Watercress vs. Dashi — In-Depth Nutrition Comparison

Compare

Important differences between watercress and dashi

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, dashi is richer in selenium, vitamin B2, choline, phosphorus, and vitamin B3.
  • Watercress's daily need coverage for vitamin K is 153% more.
  • Watercress contains 39 times more vitamin C than dashi. Watercress contains 43mg of vitamin C, while dashi contains 1.1mg.
  • Watercress contains less sodium.

The food varieties used in the comparison are Watercress, raw and Soup, bouillon cubes, and granules, low sodium, dry.

Infographic

Watercress vs Dashi 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%
Dashi
Dashi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more CopperCopper +∞%
Contains more ZincZinc +22.2%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +55.8%
Contains more IronIron +415%
Contains more PhosphorusPhosphorus +176.7%
Contains more SeleniumSelenium +2966.7%
~equal in Potassium ~309mg

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%
Dashi
Dashi
6
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 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin CVitamin C +3809.1%
Contains more Vitamin AVitamin A +540%
Contains more Vitamin EVitamin E +38.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin KVitamin K +273.7%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +1130%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +1172.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Dashi DV% diff.
Vitamin K 250µg 66.9µg 153%
Selenium 0.9µg 27.6µg 49%
Vitamin C 43mg 1.1mg 47%
Sodium 41mg 1067mg 45%
Polyunsaturated fat 0.035g 4.485g 30%
Protein 2.3g 16.7g 29%
Vitamin B2 0.12mg 0.43mg 24%
Calories 11kcal 438kcal 21%
Fats 0.1g 13.89g 21%
Carbs 1.29g 64.88g 21%
Choline 9mg 114.5mg 19%
Phosphorus 60mg 166mg 15%
Vitamin A 160µg 25µg 15%
Saturated fat 0.027g 3.433g 15%
Vitamin B3 0.2mg 2.46mg 14%
Vitamin B12 0µg 0.3µg 13%
Monounsaturated fat 0.008g 5.365g 13%
Manganese 0.244mg 11%
Iron 0.2mg 1.03mg 10%
Copper 0.077mg 0mg 9%
Magnesium 21mg 56mg 8%
Calcium 120mg 187mg 7%
Vitamin B5 0.31mg 6%
Cholesterol 0mg 13mg 4%
Folate 9µg 21µg 3%
Vitamin E 1mg 0.72mg 2%
Vitamin B6 0.129mg 0.1mg 2%
Vitamin B1 0.09mg 0.1mg 1%
Fiber 0.5g 0.2g 1%
Potassium 330mg 309mg 1%
Net carbs 0.79g 64.68g N/A
Sugar 0.2g 14.47g N/A
Zinc 0.11mg 0.09mg 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
Dashi
Dashi
4
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more WaterWater +4035.2%
Contains more ProteinProtein +626.1%
Contains more FatsFats +13790%
Contains more CarbsCarbs +4929.5%
Contains more OtherOther +85.8%

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
Dashi
Dashi
2
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +66962.5%
Contains more Poly. FatPolyunsaturated fat +12714.3%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Dashi
Dashi vs Marinara sauce
Marinara sauce
Dashi
Dashi vs Chicken soup
Chicken soup
Dashi
Dashi vs Beef Stroganoff
Beef Stroganoff

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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.