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  6. Watercress vs. Garden asparagus

Watercress vs. Garden asparagus — In-Depth Nutrition Comparison

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Important differences between Watercress and Garden asparagus

  • Watercress has more Vitamin K, Vitamin C, Vitamin A RAE, and Calcium, however, Garden 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 Garden asparagus. Watercress contains 43mg of Vitamin C, while Garden asparagus contains 5.6mg.

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

Infographic

Watercress vs Garden 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.
Watercress
Watercress
5
:
5
Garden asparagus
Garden asparagus
Contains more Calcium +400%
Contains more Magnesium +50%
Contains more Phosphorus +15.4%
Contains more Potassium +63.4%
Contains more Manganese +54.4%
Contains more Iron +970%
Contains less Sodium -95.1%
Contains more Zinc +390.9%
Contains more Copper +145.5%
Contains more Selenium +155.6%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +400%
Contains more Magnesium +50%
Contains more Phosphorus +15.4%
Contains more Potassium +63.4%
Contains more Manganese +54.4%
Contains more Iron +970%
Contains less Sodium -95.1%
Contains more Zinc +390.9%
Contains more Copper +145.5%
Contains more Selenium +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.
Watercress
Watercress
5
:
5
Garden asparagus
Garden asparagus
Contains more Vitamin A +322.1%
Contains more Vitamin C +667.9%
Contains more Vitamin B5 +13.1%
Contains more Vitamin B6 +41.8%
Contains more Vitamin K +501%
Contains more Vitamin E +13%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +389%
Contains more Folate +477.8%
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +322.1%
Contains more Vitamin C +667.9%
Contains more Vitamin B5 +13.1%
Contains more Vitamin B6 +41.8%
Contains more Vitamin K +501%
Contains more Vitamin E +13%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +389%
Contains more Folate +477.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
3
:
2
Garden asparagus
Garden asparagus
Contains more Other +106.9%
Contains more Fats +20%
Contains more Carbs +200.8%
Equal in Protein - 2.2
Equal in Water - 93.22
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Garden asparagus
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 Other +106.9%
Contains more Fats +20%
Contains more Carbs +200.8%
Equal in Protein - 2.2
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
2
:
1
Garden asparagus
Garden asparagus
Contains less Saturated Fat -32.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +42.9%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -32.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated 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 Garden 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 Garden asparagus Opinion
Net carbs 0.79g 1.78g Garden asparagus
Protein 2.3g 2.2g Watercress
Fats 0.1g 0.12g Garden asparagus
Carbs 1.29g 3.88g Garden asparagus
Calories 11kcal 20kcal Garden asparagus
Fructose 1g Garden asparagus
Sugar 0.2g 1.88g Watercress
Fiber 0.5g 2.1g Garden asparagus
Calcium 120mg 24mg Watercress
Iron 0.2mg 2.14mg Garden asparagus
Magnesium 21mg 14mg Watercress
Phosphorus 60mg 52mg Watercress
Potassium 330mg 202mg Watercress
Sodium 41mg 2mg Garden asparagus
Zinc 0.11mg 0.54mg Garden asparagus
Copper 0.077mg 0.189mg Garden asparagus
Manganese 0.244mg 0.158mg Watercress
Selenium 0.9µg 2.3µg Garden asparagus
Vitamin A 3191IU 756IU Watercress
Vitamin A RAE 160µg 38µg Watercress
Vitamin E 1mg 1.13mg Garden asparagus
Vitamin C 43mg 5.6mg Watercress
Vitamin B1 0.09mg 0.143mg Garden asparagus
Vitamin B2 0.12mg 0.141mg Garden asparagus
Vitamin B3 0.2mg 0.978mg Garden asparagus
Vitamin B5 0.31mg 0.274mg Watercress
Vitamin B6 0.129mg 0.091mg Watercress
Folate 9µg 52µg Garden asparagus
Vitamin K 250µg 41.6µg Watercress
Tryptophan 0.03mg 0.027mg Watercress
Threonine 0.133mg 0.084mg Watercress
Isoleucine 0.093mg 0.075mg Watercress
Leucine 0.166mg 0.128mg Watercress
Lysine 0.134mg 0.104mg Watercress
Methionine 0.02mg 0.031mg Garden asparagus
Phenylalanine 0.114mg 0.075mg Watercress
Valine 0.137mg 0.115mg Watercress
Histidine 0.04mg 0.049mg Garden asparagus
Saturated Fat 0.027g 0.04g Watercress
Monounsaturated Fat 0.008g 0g Watercress
Polyunsaturated fat 0.035g 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
91%
Watercress
29%
Garden asparagus
Minerals Daily Need Coverage Score
18%
Watercress
25%
Garden 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?
Garden asparagus
Garden 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. Garden 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.