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  6. Watercress vs. Filo

Watercress vs. Filo — In-Depth Nutrition Comparison

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How are Watercress and Filo different?

  • Watercress is higher in Vitamin K, Vitamin C, and Vitamin A RAE, however, Filo is richer in Selenium, Iron, Vitamin B1, Vitamin B3, Folate, and Vitamin B2.
  • Daily need coverage for Vitamin K from 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
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
4
:
6
Filo
Filo
Contains more Calcium +990.9%
Contains more Magnesium +40%
Contains more Potassium +345.9%
Contains less Sodium -91.5%
Contains more Iron +1505%
Contains more Phosphorus +25%
Contains more Zinc +345.5%
Contains more Copper +31.2%
Contains more Manganese +95.1%
Contains more Selenium +2488.9%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +990.9%
Contains more Magnesium +40%
Contains more Potassium +345.9%
Contains less Sodium -91.5%
Contains more Iron +1505%
Contains more Phosphorus +25%
Contains more Zinc +345.5%
Contains more Copper +31.2%
Contains more Manganese +95.1%
Contains more Selenium +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.
Watercress
Watercress
6
:
4
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +330%
Contains more Vitamin K +9900%
Contains more Vitamin B1 +501.1%
Contains more Vitamin B2 +184.2%
Contains more Vitamin B3 +1936.5%
Contains more Folate +877.8%
Equal in Vitamin B5 - 0.302
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%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +330%
Contains more Vitamin K +9900%
Contains more Vitamin B1 +501.1%
Contains more Vitamin B2 +184.2%
Contains more Vitamin B3 +1936.5%
Contains more Folate +877.8%
Equal in Vitamin B5 - 0.302

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
1
:
4
Filo
Filo
Contains more Water +191.7%
Contains more Protein +208.7%
Contains more Fats +5900%
Contains more Carbs +3977.5%
Contains more Other +41.7%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Filo
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 Water +191.7%
Contains more Protein +208.7%
Contains more Fats +5900%
Contains more Carbs +3977.5%
Contains more Other +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Filo
Filo
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +39262.5%
Contains more Polyunsaturated fat +2537.1%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +39262.5%
Contains more Polyunsaturated 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 Opinion
Net carbs 0.79g 50.7g Filo
Protein 2.3g 7.1g Filo
Fats 0.1g 6g Filo
Carbs 1.29g 52.6g Filo
Calories 11kcal 299kcal Filo
Sugar 0.2g 0.18g Filo
Fiber 0.5g 1.9g Filo
Calcium 120mg 11mg Watercress
Iron 0.2mg 3.21mg Filo
Magnesium 21mg 15mg Watercress
Phosphorus 60mg 75mg Filo
Potassium 330mg 74mg Watercress
Sodium 41mg 483mg Watercress
Zinc 0.11mg 0.49mg Filo
Copper 0.077mg 0.101mg Filo
Manganese 0.244mg 0.476mg Filo
Selenium 0.9µg 23.3µg Filo
Vitamin A 3191IU 0IU Watercress
Vitamin A RAE 160µg 0µg Watercress
Vitamin E 1mg 0.08mg Watercress
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.541mg Filo
Vitamin B2 0.12mg 0.341mg Filo
Vitamin B3 0.2mg 4.073mg Filo
Vitamin B5 0.31mg 0.302mg Watercress
Vitamin B6 0.129mg 0.03mg Watercress
Folate 9µg 88µg Filo
Vitamin K 250µg 2.5µg Watercress
Tryptophan 0.03mg 0.088mg Filo
Threonine 0.133mg 0.194mg Filo
Isoleucine 0.093mg 0.246mg Filo
Leucine 0.166mg 0.49mg Filo
Lysine 0.134mg 0.158mg Filo
Methionine 0.02mg 0.126mg Filo
Phenylalanine 0.114mg 0.359mg Filo
Valine 0.137mg 0.286mg Filo
Histidine 0.04mg 0.159mg Filo
Saturated Fat 0.027g 1.47g Watercress
Monounsaturated Fat 0.008g 3.149g Filo
Polyunsaturated fat 0.035g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
91%
Watercress
32%
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.