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Watercress vs. Goat — In-Depth Nutrition Comparison

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Significant differences between watercress and goat

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, goat is richer in vitamin B12, zinc, iron, vitamin B2, copper, and vitamin B3.
  • Watercress covers your daily vitamin K needs 207% more than goat.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of goat is 0.

Specific food types used in this comparison are Watercress, raw and Game meat, goat, cooked, roasted.

Infographic

Watercress vs Goat 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%
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +605.9%
Contains less SodiumSodium -52.3%
Contains more ManganeseManganese +481%
Contains more PotassiumPotassium +22.7%
Contains more IronIron +1765%
Contains more CopperCopper +293.5%
Contains more ZincZinc +4690.9%
Contains more PhosphorusPhosphorus +235%
Contains more SeleniumSelenium +1211.1%

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%
Goat
4
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +20733.3%
Contains more FolateFolate +80%
Contains more Vitamin B2Vitamin B2 +408.3%
Contains more Vitamin B3Vitamin B3 +1875%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1082.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg

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
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.4%
Contains more ProteinProtein +1078.3%
Contains more FatsFats +2930%
Contains more OtherOther +38.3%

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
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +16900%
Contains more Poly. FatPolyunsaturated fat +557.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Goat DV% diff.
Vitamin K 250µg 1.2µg 207%
Vitamin B12 0µg 1.19µg 50%
Protein 2.3g 27.1g 50%
Vitamin C 43mg 0mg 48%
Zinc 0.11mg 5.27mg 47%
Iron 0.2mg 3.73mg 44%
Vitamin B2 0.12mg 0.61mg 38%
Copper 0.077mg 0.303mg 25%
Cholesterol 0mg 75mg 25%
Vitamin B3 0.2mg 3.95mg 23%
Phosphorus 60mg 201mg 20%
Selenium 0.9µg 11.8µg 20%
Choline 9mg 106.4mg 18%
Vitamin A 160µg 0µg 18%
Calcium 120mg 17mg 10%
Vitamin B6 0.129mg 0mg 10%
Manganese 0.244mg 0.042mg 9%
Calories 11kcal 143kcal 7%
Vitamin B5 0.31mg 6%
Magnesium 21mg 0mg 5%
Fats 0.1g 3.03g 5%
Saturated fat 0.027g 0.93g 4%
Vitamin E 1mg 0.34mg 4%
Monounsaturated fat 0.008g 1.36g 3%
Fiber 0.5g 0g 2%
Potassium 330mg 405mg 2%
Sodium 41mg 86mg 2%
Polyunsaturated fat 0.035g 0.23g 1%
Folate 9µg 5µg 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Sugar 0.2g 0g N/A
Vitamin B1 0.09mg 0.09mg 0%
Tryptophan 0.03mg 0.403mg 0%
Threonine 0.133mg 1.29mg 0%
Isoleucine 0.093mg 1.371mg 0%
Leucine 0.166mg 2.258mg 0%
Lysine 0.134mg 2.016mg 0%
Methionine 0.02mg 0.726mg 0%
Phenylalanine 0.114mg 0.941mg 0%
Valine 0.137mg 1.452mg 0%
Histidine 0.04mg 0.565mg 0%

Which food is preferable for your diet?

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

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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
35%
Goat
Minerals Daily Need Coverage Score
18%
Watercress
59%
Goat

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.903g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Goat
Goat is relatively richer in minerals
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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.