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  6. Watercress vs. Glutinous rice

Watercress vs. Glutinous rice — In-Depth Nutrition Comparison

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What are the main differences between watercress and glutinous rice?

  • Watercress is richer in vitamin K, vitamin A, vitamin C, calcium, potassium, vitamin B2, vitamin B6, phosphorus, and vitamin E, yet glutinous rice is richer in selenium.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has a lower glycemic index than glutinous rice.

We used Watercress, raw and Rice, white, glutinous, unenriched, cooked types in this comparison.

Infographic

Watercress vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +5900%
Contains more PotassiumPotassium +3200%
Contains more IronIron +42.9%
Contains more CopperCopper +57.1%
Contains more PhosphorusPhosphorus +650%
Contains more ZincZinc +272.7%
Contains less SodiumSodium -87.8%
Contains more SeleniumSelenium +522.2%
~equal in Manganese ~0.262mg

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +823.1%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more Vitamin B6Vitamin B6 +396.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +328.6%
Contains more Vitamin B3Vitamin B3 +45%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Glutinous rice DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin C 43mg 0mg 48%
Vitamin A 160µg 0µg 18%
Calcium 120mg 2mg 12%
Potassium 330mg 10mg 9%
Selenium 0.9µg 5.6µg 9%
Vitamin B6 0.129mg 0.026mg 8%
Vitamin B2 0.12mg 0.013mg 8%
Phosphorus 60mg 8mg 7%
Carbs 1.29g 21.09g 7%
Vitamin B1 0.09mg 0.02mg 6%
Vitamin E 1mg 0.04mg 6%
Calories 11kcal 97kcal 4%
Magnesium 21mg 5mg 4%
Zinc 0.11mg 0.41mg 3%
Copper 0.077mg 0.049mg 3%
Vitamin B5 0.31mg 0.215mg 2%
Folate 9µg 1µg 2%
Sodium 41mg 5mg 2%
Fiber 0.5g 1g 2%
Manganese 0.244mg 0.262mg 1%
Iron 0.2mg 0.14mg 1%
Protein 2.3g 2.02g 1%
Vitamin B3 0.2mg 0.29mg 1%
Choline 9mg 2.1mg 1%
Fats 0.1g 0.19g 0%
Net carbs 0.79g 20.09g N/A
Sugar 0.2g 0.05g N/A
Saturated fat 0.027g 0.039g 0%
Monounsaturated fat 0.008g 0.07g 0%
Polyunsaturated fat 0.035g 0.069g 0%
Tryptophan 0.03mg 0.023mg 0%
Threonine 0.133mg 0.072mg 0%
Isoleucine 0.093mg 0.087mg 0%
Leucine 0.166mg 0.167mg 0%
Lysine 0.134mg 0.073mg 0%
Methionine 0.02mg 0.047mg 0%
Phenylalanine 0.114mg 0.108mg 0%
Valine 0.137mg 0.123mg 0%
Histidine 0.04mg 0.047mg 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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +13.9%
Contains more WaterWater +24.1%
Contains more OtherOther +1614.3%
Contains more FatsFats +90%
Contains more CarbsCarbs +1534.9%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +775%
Contains more Poly. FatPolyunsaturated fat +97.1%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.