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. Feta

Watercress vs. Feta — In-Depth Nutrition Comparison

Compare

Significant differences between Watercress and Feta

  • Watercress has more Vitamin K, and Vitamin C, however, Feta is richer in Vitamin B12, Vitamin B2, Phosphorus, Calcium, and Selenium.
  • Watercress covers your daily Vitamin K needs 207% more than Feta.
  • Watercress contains less Sodium.

Specific food types used in this comparison are Watercress, raw and Cheese, feta.

Infographic

Watercress vs Feta 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.
Watercress
Watercress
5
:
5
Feta
Feta
Contains more Magnesium +10.5%
Contains more Potassium +432.3%
Contains less Sodium -95.5%
Contains more Copper +140.6%
Contains more Manganese +771.4%
Contains more Calcium +310.8%
Contains more Iron +225%
Contains more Phosphorus +461.7%
Contains more Zinc +2518.2%
Contains more Selenium +1566.7%
Equal in Magnesium - 19
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Magnesium +10.5%
Contains more Potassium +432.3%
Contains less Sodium -95.5%
Contains more Copper +140.6%
Contains more Manganese +771.4%
Contains more Calcium +310.8%
Contains more Iron +225%
Contains more Phosphorus +461.7%
Contains more Zinc +2518.2%
Contains more Selenium +1566.7%
Equal in Magnesium - 19

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
Watercress
4
:
8
Feta
Feta
Contains more Vitamin A +656.2%
Contains more Vitamin E +455.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +13788.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +71.1%
Contains more Vitamin B2 +603.3%
Contains more Vitamin B3 +395.5%
Contains more Vitamin B5 +211.9%
Contains more Vitamin B6 +228.7%
Contains more Folate +255.6%
Contains more Vitamin B12 +∞%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin A +656.2%
Contains more Vitamin E +455.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +13788.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +71.1%
Contains more Vitamin B2 +603.3%
Contains more Vitamin B3 +395.5%
Contains more Vitamin B5 +211.9%
Contains more Vitamin B6 +228.7%
Contains more Folate +255.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
1
:
4
Feta
Feta
Contains more Water +72.2%
Contains more Protein +517.8%
Contains more Fats +21180%
Contains more Carbs +217.1%
Contains more Other +333.3%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Water +72.2%
Contains more Protein +517.8%
Contains more Fats +21180%
Contains more Carbs +217.1%
Contains more Other +333.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Feta
Feta
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +57687.5%
Contains more Polyunsaturated fat +1588.6%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +57687.5%
Contains more Polyunsaturated fat +1588.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Feta Opinion
Net carbs 0.79g 4.09g Feta
Protein 2.3g 14.21g Feta
Fats 0.1g 21.28g Feta
Carbs 1.29g 4.09g Feta
Calories 11kcal 264kcal Feta
Sugar 0.2g 4.09g Watercress
Fiber 0.5g 0g Watercress
Calcium 120mg 493mg Feta
Iron 0.2mg 0.65mg Feta
Magnesium 21mg 19mg Watercress
Phosphorus 60mg 337mg Feta
Potassium 330mg 62mg Watercress
Sodium 41mg 917mg Watercress
Zinc 0.11mg 2.88mg Feta
Copper 0.077mg 0.032mg Watercress
Manganese 0.244mg 0.028mg Watercress
Selenium 0.9µg 15µg Feta
Vitamin A 3191IU 422IU Watercress
Vitamin A RAE 160µg 125µg Watercress
Vitamin E 1mg 0.18mg Watercress
Vitamin D 0IU 16IU Feta
Vitamin D 0µg 0.4µg Feta
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.154mg Feta
Vitamin B2 0.12mg 0.844mg Feta
Vitamin B3 0.2mg 0.991mg Feta
Vitamin B5 0.31mg 0.967mg Feta
Vitamin B6 0.129mg 0.424mg Feta
Folate 9µg 32µg Feta
Vitamin B12 0µg 1.69µg Feta
Vitamin K 250µg 1.8µg Watercress
Tryptophan 0.03mg 0.2mg Feta
Threonine 0.133mg 0.637mg Feta
Isoleucine 0.093mg 0.803mg Feta
Leucine 0.166mg 1.395mg Feta
Lysine 0.134mg 1.219mg Feta
Methionine 0.02mg 0.368mg Feta
Phenylalanine 0.114mg 0.675mg Feta
Valine 0.137mg 1.065mg Feta
Histidine 0.04mg 0.397mg Feta
Cholesterol 0mg 89mg Watercress
Saturated Fat 0.027g 14.946g Watercress
Monounsaturated Fat 0.008g 4.623g Feta
Polyunsaturated fat 0.035g 0.591g Feta

Which food is preferable for your diet?

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

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Feta
Feta vs Cream cheese
Cream cheese
Feta
Feta vs Fontina
Fontina
Feta
Feta vs Edam
Edam

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
91%
Watercress
57%
Feta
Minerals Daily Need Coverage Score
18%
Watercress
63%
Feta

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 3.89g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 876mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 14.919g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is richer in minerals?
?
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.