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  6. Watercress vs. Garlic

Watercress vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between watercress and garlic?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, yet garlic is richer in vitamin B6, manganese, copper, selenium, iron, phosphorus, and zinc.
  • Watercress's daily need coverage for vitamin K is 207% higher.
  • Watercress has 355 times more vitamin A than garlic. Watercress has 3191IU of vitamin A, while garlic has 9IU.

We used Watercress, raw and Garlic, raw types in this comparison.

Infographic

Watercress vs Garlic 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%
Garlic
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +50.8%
Contains more PotassiumPotassium +21.5%
Contains more IronIron +750%
Contains more CopperCopper +288.3%
Contains more ZincZinc +954.5%
Contains more PhosphorusPhosphorus +155%
Contains less SodiumSodium -58.5%
Contains more ManganeseManganese +585.2%
Contains more SeleniumSelenium +1477.8%

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%
Garlic
Garlic
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin CVitamin C +37.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin KVitamin K +14605.9%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B3Vitamin B3 +250%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more Vitamin B6Vitamin B6 +857.4%
Contains more CholineCholine +157.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Garlic DV% diff.
Vitamin K 250µg 1.7µg 207%
Vitamin B6 0.129mg 1.235mg 85%
Manganese 0.244mg 1.672mg 62%
Copper 0.077mg 0.299mg 25%
Selenium 0.9µg 14.2µg 24%
Iron 0.2mg 1.7mg 19%
Vitamin A 160µg 0µg 18%
Vitamin C 43mg 31.2mg 13%
Phosphorus 60mg 153mg 13%
Carbs 1.29g 33.06g 11%
Zinc 0.11mg 1.16mg 10%
Vitamin B1 0.09mg 0.2mg 9%
Protein 2.3g 6.36g 8%
Calories 11kcal 149kcal 7%
Fiber 0.5g 2.1g 6%
Calcium 120mg 181mg 6%
Vitamin B5 0.31mg 0.596mg 6%
Vitamin E 1mg 0.08mg 6%
Vitamin B3 0.2mg 0.7mg 3%
Choline 9mg 23.2mg 3%
Potassium 330mg 401mg 2%
Folate 9µg 3µg 2%
Magnesium 21mg 25mg 1%
Vitamin B2 0.12mg 0.11mg 1%
Sodium 41mg 17mg 1%
Polyunsaturated fat 0.035g 0.249g 1%
Fats 0.1g 0.5g 1%
Net carbs 0.79g 30.96g N/A
Sugar 0.2g 1g N/A
Saturated fat 0.027g 0.089g 0%
Monounsaturated fat 0.008g 0.011g 0%
Tryptophan 0.03mg 0.066mg 0%
Threonine 0.133mg 0.157mg 0%
Isoleucine 0.093mg 0.217mg 0%
Leucine 0.166mg 0.308mg 0%
Lysine 0.134mg 0.273mg 0%
Methionine 0.02mg 0.076mg 0%
Phenylalanine 0.114mg 0.183mg 0%
Valine 0.137mg 0.291mg 0%
Histidine 0.04mg 0.113mg 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
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +62.4%
Contains more ProteinProtein +176.5%
Contains more FatsFats +400%
Contains more CarbsCarbs +2462.8%
Contains more OtherOther +25%

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
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -69.7%
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +611.4%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.