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  6. Watercress vs. Asparagus

Watercress vs. Asparagus — In-Depth Nutrition Comparison

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Important differences between watercress and asparagus

  • Watercress has more vitamin K, vitamin A, vitamin C, and calcium; however, asparagus is richer in iron, copper, folate, and fiber.
  • Watercress's daily need coverage for vitamin K is 174% more.
  • Watercress contains 8 times more vitamin C than asparagus. Watercress contains 43mg of vitamin C, while asparagus contains 5.6mg.

The food varieties used in the comparison are Watercress, raw and Asparagus, raw.

Infographic

Watercress vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +63.4%
Contains more PhosphorusPhosphorus +15.4%
Contains more ManganeseManganese +54.4%
Contains more IronIron +970%
Contains more CopperCopper +145.5%
Contains more ZincZinc +390.9%
Contains less SodiumSodium -95.1%
Contains more SeleniumSelenium +155.6%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +667.9%
Contains more Vitamin AVitamin A +321.1%
Contains more Vitamin B5Vitamin B5 +13.1%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more Vitamin KVitamin K +501%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B3Vitamin B3 +389%
Contains more FolateFolate +477.8%
Contains more CholineCholine +77.8%
~equal in Vitamin D ~0µg
~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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more OtherOther +106.9%
Contains more FatsFats +20%
Contains more CarbsCarbs +200.8%
~equal in Protein ~2.2g
~equal in Water ~93.22g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -32.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +42.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Asparagus DV% diff.
Vitamin K 250µg 41.6µg 174%
Vitamin C 43mg 5.6mg 42%
Iron 0.2mg 2.14mg 24%
Vitamin A 160µg 38µg 14%
Copper 0.077mg 0.189mg 12%
Folate 9µg 52µg 11%
Calcium 120mg 24mg 10%
Fiber 0.5g 2.1g 6%
Vitamin B3 0.2mg 0.978mg 5%
Vitamin B1 0.09mg 0.143mg 4%
Zinc 0.11mg 0.54mg 4%
Manganese 0.244mg 0.158mg 4%
Potassium 330mg 202mg 4%
Vitamin B6 0.129mg 0.091mg 3%
Selenium 0.9µg 2.3µg 3%
Sodium 41mg 2mg 2%
Vitamin B2 0.12mg 0.141mg 2%
Magnesium 21mg 14mg 2%
Vitamin B5 0.31mg 0.274mg 1%
Choline 9mg 16mg 1%
Fructose 1g 1%
Phosphorus 60mg 52mg 1%
Carbs 1.29g 3.88g 1%
Vitamin E 1mg 1.13mg 1%
Calories 11kcal 20kcal 0%
Protein 2.3g 2.2g 0%
Fats 0.1g 0.12g 0%
Net carbs 0.79g 1.78g N/A
Sugar 0.2g 1.88g N/A
Saturated fat 0.027g 0.04g 0%
Monounsaturated fat 0.008g 0g 0%
Polyunsaturated fat 0.035g 0.05g 0%
Tryptophan 0.03mg 0.027mg 0%
Threonine 0.133mg 0.084mg 0%
Isoleucine 0.093mg 0.075mg 0%
Leucine 0.166mg 0.128mg 0%
Lysine 0.134mg 0.104mg 0%
Methionine 0.02mg 0.031mg 0%
Phenylalanine 0.114mg 0.075mg 0%
Valine 0.137mg 0.115mg 0%
Histidine 0.04mg 0.049mg 0%

Which food is preferable for your diet?

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

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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
25%
Asparagus
Minerals Daily Need Coverage Score
18%
Watercress
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.68g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.013g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $4)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 39mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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.
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.