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  6. Watercress vs. Fajita

Watercress vs. Fajita — In-Depth Nutrition Comparison

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The main differences between watercress and fajita

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, fajita has more phosphorus, selenium, vitamin B3, vitamin B12, and vitamin B6.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Watercress is lower in sodium.

Food types used in this article are Watercress, raw and USDA Commodity, chicken fajita strips, frozen.

Infographic

Watercress vs Fajita 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%
Fajita
Fajita
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more CalciumCalcium +823.1%
Contains more PotassiumPotassium +16.2%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +269.7%
Contains more IronIron +395%
Contains more ZincZinc +1145.5%
Contains more PhosphorusPhosphorus +361.7%
Contains more SeleniumSelenium +1755.6%
~equal in Magnesium ~22mg

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%
Fajita
Fajita
7
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% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin KVitamin K +124900%
Contains more FolateFolate +125%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +77.5%
Contains more Vitamin B3Vitamin B3 +2289.5%
Contains more Vitamin B5Vitamin B5 +134.2%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +653.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watercress Fajita DV% diff.
Vitamin K 250µg 0.2µg 208%
Vitamin C 43mg 0mg 48%
Protein 2.3g 18.56g 33%
Sodium 41mg 799mg 33%
Phosphorus 60mg 277mg 31%
Selenium 0.9µg 16.7µg 29%
Vitamin B3 0.2mg 4.779mg 29%
Cholesterol 0mg 88mg 29%
Vitamin B12 0µg 0.54µg 23%
Vitamin B6 0.129mg 0.387mg 20%
Vitamin A 160µg 0µg 18%
Calcium 120mg 13mg 11%
Choline 9mg 67.8mg 11%
Zinc 0.11mg 1.37mg 11%
Iron 0.2mg 0.99mg 10%
Fats 0.1g 5.73g 9%
Vitamin B5 0.31mg 0.726mg 8%
Manganese 0.244mg 0.066mg 8%
Saturated fat 0.027g 1.596g 7%
Polyunsaturated fat 0.035g 1.089g 7%
Vitamin B2 0.12mg 0.213mg 7%
Monounsaturated fat 0.008g 2.333g 6%
Calories 11kcal 135kcal 6%
Vitamin E 1mg 0.22mg 5%
Copper 0.077mg 0.03mg 5%
Fiber 0.5g 0g 2%
Vitamin B1 0.09mg 0.1mg 1%
Folate 9µg 4µg 1%
Potassium 330mg 284mg 1%
Carbs 1.29g 2.23g 0%
Net carbs 0.79g 2.23g N/A
Magnesium 21mg 22mg 0%
Sugar 0.2g 0g N/A
Tryptophan 0.03mg 0.2mg 0%
Threonine 0.133mg 0.452mg 0%
Isoleucine 0.093mg 0.813mg 0%
Leucine 0.166mg 1.56mg 0%
Lysine 0.134mg 1.857mg 0%
Methionine 0.02mg 0.552mg 0%
Phenylalanine 0.114mg 0.763mg 0%
Valine 0.137mg 0.847mg 0%
Histidine 0.04mg 0.68mg 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g 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
Fajita
Fajita
4
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more WaterWater +34.7%
Contains more ProteinProtein +707%
Contains more FatsFats +5630%
Contains more CarbsCarbs +72.9%
Contains more OtherOther +140%

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
Fajita
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +29062.5%
Contains more Poly. FatPolyunsaturated fat +3011.4%

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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

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.