Watercress vs. Dough — In-Depth Nutrition Comparison

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Significant differences between watercress and dough

Watercress has more vitamin K, vitamin A, and vitamin C; however, dough is richer in vitamin B1, selenium, iron, vitamin B3, folate, and vitamin B2.
Watercress covers your daily vitamin K needs 208% more than dough.
Watercress contains less sodium.
Dough has a higher glycemic index. The glycemic index of dough is 70, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Bread, french or vienna (includes sourdough).

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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.

Watercress

Dough

Contains more CalciumCalcium	+130.8%
Contains more PotassiumPotassium	+182.1%
Contains less SodiumSodium	-93.2%

Contains more MagnesiumMagnesium	+52.4%
Contains more IronIron	+1855%
Contains more CopperCopper	+97.4%
Contains more ZincZinc	+845.5%
Contains more PhosphorusPhosphorus	+75%
Contains more ManganeseManganese	+136.5%
Contains more SeleniumSelenium	+3077.8%

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.

Watercress

Dough

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+376.2%
Contains more Vitamin B6Vitamin B6	+20.6%
Contains more Vitamin KVitamin K	+35614.3%
Contains more CholineCholine	+12.5%

Contains more Vitamin B1Vitamin B1	+688.9%
Contains more Vitamin B2Vitamin B2	+255.8%
Contains more Vitamin B3Vitamin B3	+2308.5%
Contains more Vitamin B5Vitamin B5	+46.8%
Contains more FolateFolate	+1266.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	250µg	0.7µg	208%
Vitamin B1	0.09mg	0.71mg	52%
Selenium	0.9µg	28.6µg	50%
Vitamin C	43mg	0mg	48%
Iron	0.2mg	3.91mg	46%
Vitamin B3	0.2mg	4.817mg	29%
Folate	9µg	123µg	29%
Vitamin B2	0.12mg	0.427mg	24%
Sodium	41mg	602mg	24%
Starch		44.23g	18%
Vitamin A	160µg	0µg	18%
Carbs	1.29g	51.88g	17%
Protein	2.3g	10.75g	17%
Manganese	0.244mg	0.577mg	14%
Calories	11kcal	272kcal	13%
Zinc	0.11mg	1.04mg	8%
Copper	0.077mg	0.152mg	8%
Fiber	0.5g	2.2g	7%
Calcium	120mg	52mg	7%
Phosphorus	60mg	105mg	6%
Potassium	330mg	117mg	6%
Vitamin E	1mg	0.21mg	5%
Polyunsaturated fat	0.035g	0.855g	5%
Fats	0.1g	2.42g	4%
Magnesium	21mg	32mg	3%
Vitamin B5	0.31mg	0.455mg	3%
Saturated fat	0.027g	0.529g	2%
Vitamin B6	0.129mg	0.107mg	2%
Fructose		0.51g	1%
Monounsaturated fat	0.008g	0.362g	1%
Net carbs	0.79g	49.68g	N/A
Sugar	0.2g	4.62g	N/A
Trans fat	0g	0.005g	N/A
Choline	9mg	8mg	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%
Omega-3 - ALA		0.063g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Linoleic acid		0.788g	N/A