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  6. Watercress vs. Falafel

Watercress vs. Falafel — In-Depth Nutrition Comparison

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How are watercress and falafel different?

  • Watercress is higher in vitamin A and vitamin C; however, falafel is richer in iron, folate, copper, manganese, phosphorus, magnesium, and zinc.
  • Daily need coverage for vitamin A for watercress is 64% higher.
  • Watercress contains 27 times more vitamin C than falafel. While watercress contains 43mg of vitamin C, falafel contains only 1.6mg.
  • Watercress has less saturated fat.

Watercress, raw and Falafel, home-prepared are the varieties used in this article.

Infographic

Watercress vs Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more CalciumCalcium +122.2%
Contains less SodiumSodium -86.1%
Contains more MagnesiumMagnesium +290.5%
Contains more PotassiumPotassium +77.3%
Contains more IronIron +1610%
Contains more CopperCopper +235.1%
Contains more ZincZinc +1263.6%
Contains more PhosphorusPhosphorus +220%
Contains more ManganeseManganese +183.2%
Contains more SeleniumSelenium +11.1%

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +2587.5%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more Vitamin B3Vitamin B3 +422%
Contains more FolateFolate +933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B6 ~0.125mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Falafel DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 1.6mg 46%
Iron 0.2mg 3.42mg 40%
Polyunsaturated fat 0.035g 4.16g 28%
Fats 0.1g 17.8g 27%
Monounsaturated fat 0.008g 10.171g 25%
Protein 2.3g 13.31g 22%
Folate 9µg 93µg 21%
Copper 0.077mg 0.258mg 20%
Phosphorus 60mg 192mg 19%
Manganese 0.244mg 0.691mg 19%
Vitamin A 160µg 1µg 18%
Calories 11kcal 333kcal 16%
Magnesium 21mg 82mg 15%
Zinc 0.11mg 1.5mg 13%
Saturated fat 0.027g 2.383g 11%
Sodium 41mg 294mg 11%
Carbs 1.29g 31.84g 10%
Potassium 330mg 585mg 8%
Calcium 120mg 54mg 7%
Vitamin E 1mg 7%
Vitamin B1 0.09mg 0.146mg 5%
Vitamin B3 0.2mg 1.044mg 5%
Vitamin B2 0.12mg 0.166mg 4%
Choline 9mg 2%
Fiber 0.5g 2%
Net carbs 0.79g 31.84g N/A
Sugar 0.2g N/A
Selenium 0.9µg 1µg 0%
Vitamin B5 0.31mg 0.292mg 0%
Vitamin B6 0.129mg 0.125mg 0%
Tryptophan 0.03mg 0.134mg 0%
Threonine 0.133mg 0.492mg 0%
Isoleucine 0.093mg 0.567mg 0%
Leucine 0.166mg 0.944mg 0%
Lysine 0.134mg 0.856mg 0%
Methionine 0.02mg 0.187mg 0%
Phenylalanine 0.114mg 0.707mg 0%
Valine 0.137mg 0.562mg 0%
Histidine 0.04mg 0.364mg 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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more WaterWater +174.7%
Contains more ProteinProtein +478.7%
Contains more FatsFats +17700%
Contains more CarbsCarbs +2368.2%
Contains more OtherOther +102.5%

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +127037.5%
Contains more Poly. FatPolyunsaturated fat +11785.7%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.