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  6. Watercress vs. French toast

Watercress vs. French toast — In-Depth Nutrition Comparison

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Significant differences between watercress and french toast

  • Watercress has more vitamin A and vitamin C; however, french toast is richer in selenium, iron, vitamin B2, vitamin B12, and vitamin B1.
  • Watercress covers your daily vitamin A needs 54% more than french toast.
  • French toast has 143 times less vitamin C than watercress. Watercress has 43mg of vitamin C, while french toast has 0.3mg.
  • Watercress contains less sodium.
  • French toast has a higher glycemic index. The glycemic index of french toast is 67, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Watercress vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +146.3%
Contains more CopperCopper +32.8%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +29.8%
Contains more IronIron +735%
Contains more ZincZinc +509.1%
Contains more PhosphorusPhosphorus +95%
Contains more SeleniumSelenium +2133.3%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +14233.3%
Contains more Vitamin AVitamin A +29%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +74.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +167.5%
Contains more Vitamin B3Vitamin B3 +714%
Contains more Vitamin B5Vitamin B5 +77.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +377.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watercress French toast DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 0.3mg 47%
Cholesterol 0mg 116mg 39%
Selenium 0.9µg 20.1µg 35%
Sodium 41mg 479mg 19%
Iron 0.2mg 1.67mg 18%
Polyunsaturated fat 0.035g 2.594g 17%
Fats 0.1g 10.8g 16%
Vitamin B2 0.12mg 0.321mg 15%
Vitamin B12 0µg 0.31µg 13%
Saturated fat 0.027g 2.723g 12%
Monounsaturated fat 0.008g 4.524g 11%
Protein 2.3g 7.7g 11%
Calories 11kcal 229kcal 11%
Vitamin B1 0.09mg 0.204mg 10%
Folate 9µg 43µg 9%
Vitamin B3 0.2mg 1.628mg 9%
Carbs 1.29g 25g 8%
Phosphorus 60mg 117mg 8%
Vitamin E 1mg 7%
Potassium 330mg 134mg 6%
Zinc 0.11mg 0.67mg 5%
Vitamin B5 0.31mg 0.549mg 5%
Vitamin A 160µg 124µg 4%
Vitamin B6 0.129mg 0.074mg 4%
Calcium 120mg 100mg 2%
Choline 9mg 2%
Fiber 0.5g 2%
Manganese 0.244mg 0.188mg 2%
Copper 0.077mg 0.058mg 2%
Magnesium 21mg 17mg 1%
Net carbs 0.79g 25g N/A
Sugar 0.2g N/A
Tryptophan 0.03mg 0.094mg 0%
Threonine 0.133mg 0.305mg 0%
Isoleucine 0.093mg 0.375mg 0%
Leucine 0.166mg 0.621mg 0%
Lysine 0.134mg 0.413mg 0%
Methionine 0.02mg 0.188mg 0%
Phenylalanine 0.114mg 0.389mg 0%
Valine 0.137mg 0.419mg 0%
Histidine 0.04mg 0.179mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g N/A

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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more WaterWater +73.9%
Contains more ProteinProtein +234.8%
Contains more FatsFats +10700%
Contains more CarbsCarbs +1838%
Contains more OtherOther +50%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +56450%
Contains more Poly. FatPolyunsaturated fat +7311.4%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.