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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.

Infographic

Watercress vs Filo 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%
Filo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
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.
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%
Filo
4
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.302mg
~equal in Vitamin B12 ~0µg

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
Filo
4
7% 6% 53% 33% 2%
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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Filo
2
27% 57% 17%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Filo 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%

Which food is preferable for your diet?

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

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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
74%
Watercress
30%
Filo
Minerals Daily Need Coverage Score
18%
Watercress
47%
Filo

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 442mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 1.443g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.02g)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.