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  6. Watercress vs. Game raw

Watercress vs. Game raw — In-Depth Nutrition Comparison

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A recap on the differences between watercress and game raw

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, game raw is higher in vitamin B12, iron, vitamin B3, vitamin B2, phosphorus, and copper.
  • Game raw covers your daily vitamin B12 needs 263% more than watercress.
  • The glycemic index of watercress is higher.

Food varieties used in this article are Watercress, raw and Game meat, deer, raw.

Infographic

Watercress vs Game raw 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.
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 16% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
Contains more CalciumCalcium +2300%
Contains less SodiumSodium -19.6%
Contains more ManganeseManganese +495.1%
Contains more IronIron +1600%
Contains more CopperCopper +228.6%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +236.7%
Contains more SeleniumSelenium +977.8%
~equal in Magnesium ~23mg
~equal in Potassium ~318mg

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 0% 0% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +22627.3%
Contains more FolateFolate +125%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +3085%
Contains more Vitamin B6Vitamin B6 +186.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watercress Game raw DV% diff.
Vitamin B12 0µg 6.31µg 263%
Vitamin K 250µg 1.1µg 207%
Vitamin C 43mg 0mg 48%
Protein 2.3g 22.96g 41%
Iron 0.2mg 3.4mg 40%
Vitamin B3 0.2mg 6.37mg 39%
Cholesterol 0mg 85mg 28%
Vitamin B2 0.12mg 0.48mg 28%
Phosphorus 60mg 202mg 20%
Copper 0.077mg 0.253mg 20%
Vitamin B6 0.129mg 0.37mg 19%
Zinc 0.11mg 2.09mg 18%
Vitamin A 160µg 0µg 18%
Selenium 0.9µg 9.7µg 16%
Calcium 120mg 5mg 12%
Vitamin B1 0.09mg 0.22mg 11%
Manganese 0.244mg 0.041mg 9%
Vitamin B5 0.31mg 6%
Calories 11kcal 120kcal 5%
Vitamin E 1mg 0.2mg 5%
Fats 0.1g 2.42g 4%
Saturated fat 0.027g 0.95g 4%
Polyunsaturated fat 0.035g 0.47g 3%
Monounsaturated fat 0.008g 0.67g 2%
Fiber 0.5g 0g 2%
Choline 9mg 2%
Folate 9µg 4µg 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Magnesium 21mg 23mg 0%
Potassium 330mg 318mg 0%
Sugar 0.2g 0g N/A
Sodium 41mg 51mg 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 1.08mg 0%
Isoleucine 0.093mg 0.908mg 0%
Leucine 0.166mg 1.951mg 0%
Lysine 0.134mg 2.006mg 0%
Methionine 0.02mg 0.566mg 0%
Phenylalanine 0.114mg 0.937mg 0%
Valine 0.137mg 1.073mg 0%
Histidine 0.04mg 1.135mg 0%

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
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.3%
Contains more OtherOther +14.3%
Contains more ProteinProtein +898.3%
Contains more FatsFats +2320%

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
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +8275%
Contains more Poly. FatPolyunsaturated fat +1242.9%

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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.