Watercress vs. Filo — In-Depth Nutrition Comparison
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How are watercress and filo different?
- Watercress is higher in vitamin K, vitamin A, and vitamin C; however, filo is richer in selenium, iron, vitamin B1, vitamin B3, folate, and vitamin B2.
- Daily need coverage for vitamin K for watercress is 206% higher.
- Watercress has less sodium.
Watercress, raw and Phyllo dough are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +990.9% |
| Contains more PotassiumPotassium | +345.9% |
| Contains less SodiumSodium | -91.5% |
| Contains more IronIron | +1505% |
| Contains more CopperCopper | +31.2% |
| Contains more ZincZinc | +345.5% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more ManganeseManganese | +95.1% |
| Contains more SeleniumSelenium | +2488.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1150% |
| Contains more Vitamin B6Vitamin B6 | +330% |
| Contains more Vitamin KVitamin K | +9900% |
| Contains more CholineCholine | +30.4% |
| Contains more Vitamin B1Vitamin B1 | +501.1% |
| Contains more Vitamin B2Vitamin B2 | +184.2% |
| Contains more Vitamin B3Vitamin B3 | +1936.5% |
| Contains more FolateFolate | +877.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 2.5µg | 206% |
| Vitamin C | 43mg | 0mg | 48% |
| Selenium | 0.9µg | 23.3µg | 41% |
| Vitamin B1 | 0.09mg | 0.541mg | 38% |
| Iron | 0.2mg | 3.21mg | 38% |
| Vitamin B3 | 0.2mg | 4.073mg | 24% |
| Folate | 9µg | 88µg | 20% |
| Sodium | 41mg | 483mg | 19% |
| Vitamin A | 160µg | 0µg | 18% |
| Carbs | 1.29g | 52.6g | 17% |
| Vitamin B2 | 0.12mg | 0.341mg | 17% |
| Calories | 11kcal | 299kcal | 14% |
| Calcium | 120mg | 11mg | 11% |
| Protein | 2.3g | 7.1g | 10% |
| Manganese | 0.244mg | 0.476mg | 10% |
| Fats | 0.1g | 6g | 9% |
| Vitamin B6 | 0.129mg | 0.03mg | 8% |
| Monounsaturated fat | 0.008g | 3.149g | 8% |
| Potassium | 330mg | 74mg | 8% |
| Saturated fat | 0.027g | 1.47g | 7% |
| Polyunsaturated fat | 0.035g | 0.923g | 6% |
| Fiber | 0.5g | 1.9g | 6% |
| Vitamin E | 1mg | 0.08mg | 6% |
| Zinc | 0.11mg | 0.49mg | 3% |
| Copper | 0.077mg | 0.101mg | 3% |
| Phosphorus | 60mg | 75mg | 2% |
| Magnesium | 21mg | 15mg | 1% |
| Net carbs | 0.79g | 50.7g | N/A |
| Sugar | 0.2g | 0.18g | N/A |
| Vitamin B5 | 0.31mg | 0.302mg | 0% |
| Choline | 9mg | 6.9mg | 0% |
| Tryptophan | 0.03mg | 0.088mg | 0% |
| Threonine | 0.133mg | 0.194mg | 0% |
| Isoleucine | 0.093mg | 0.246mg | 0% |
| Leucine | 0.166mg | 0.49mg | 0% |
| Lysine | 0.134mg | 0.158mg | 0% |
| Methionine | 0.02mg | 0.126mg | 0% |
| Phenylalanine | 0.114mg | 0.359mg | 0% |
| Valine | 0.137mg | 0.286mg | 0% |
| Histidine | 0.04mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more WaterWater | +191.7% |
| Contains more ProteinProtein | +208.7% |
| Contains more FatsFats | +5900% |
| Contains more CarbsCarbs | +3977.5% |
| Contains more OtherOther | +41.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +39262.5% |
| Contains more Poly. FatPolyunsaturated fat | +2537.1% |
