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Watercress vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between watercress and ham

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, ham is higher in vitamin B1, selenium, vitamin B12, zinc, vitamin B3, and vitamin B6.
  • Watercress covers your daily vitamin K needs 208% more than ham.
  • Watercress has less sodium.
  • The glycemic index of watercress is higher.

Food varieties used in this article are Watercress, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Watercress vs Ham infographic
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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%
Ham
Ham
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +15%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +351.9%
Contains more IronIron +640%
Contains more ZincZinc +2518.2%
Contains more PhosphorusPhosphorus +226.7%
Contains more SeleniumSelenium +2066.7%
~equal in Copper ~0.079mg

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%
Ham
Ham
8
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +737.8%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B3Vitamin B3 +1911.5%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin B6Vitamin B6 +210.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +845.6%

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
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more WaterWater +40.5%
Contains more ProteinProtein +810%
Contains more FatsFats +5430%
Contains more CarbsCarbs +16.3%
Contains more OtherOther +264.2%

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
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +32650%
Contains more Poly. FatPolyunsaturated fat +1442.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Ham
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Ham DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin B1 0.09mg 0.754mg 55%
Sodium 41mg 1203mg 51%
Vitamin C 43mg 0mg 48%
Protein 2.3g 20.93g 37%
Selenium 0.9µg 19.5µg 34%
Vitamin B12 0µg 0.65µg 27%
Zinc 0.11mg 2.88mg 25%
Vitamin B3 0.2mg 4.023mg 24%
Vitamin B6 0.129mg 0.4mg 21%
Phosphorus 60mg 196mg 19%
Cholesterol 0mg 53mg 18%
Vitamin A 160µg 0µg 18%
Iron 0.2mg 1.48mg 16%
Choline 9mg 85.1mg 14%
Calcium 120mg 8mg 11%
Saturated fat 0.027g 1.81g 8%
Manganese 0.244mg 0.054mg 8%
Fats 0.1g 5.53g 8%
Monounsaturated fat 0.008g 2.62g 7%
Calories 11kcal 145kcal 7%
Vitamin B2 0.12mg 0.202mg 6%
Vitamin E 1mg 0.25mg 5%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 32IU 4%
Polyunsaturated fat 0.035g 0.54g 3%
Fiber 0.5g 0g 2%
Vitamin B5 0.31mg 0.403mg 2%
Magnesium 21mg 14mg 2%
Folate 9µg 3µg 2%
Potassium 330mg 287mg 1%
Net carbs 0.79g 1.5g N/A
Carbs 1.29g 1.5g 0%
Sugar 0.2g 0g N/A
Copper 0.077mg 0.079mg 0%
Tryptophan 0.03mg 0.251mg 0%
Threonine 0.133mg 0.931mg 0%
Isoleucine 0.093mg 0.918mg 0%
Leucine 0.166mg 1.661mg 0%
Lysine 0.134mg 1.775mg 0%
Methionine 0.02mg 0.553mg 0%
Phenylalanine 0.114mg 0.904mg 0%
Valine 0.137mg 0.908mg 0%
Histidine 0.04mg 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Ham
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
44%
Ham
Minerals Daily Need Coverage Score
18%
Watercress
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1162mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 1.783g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.