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  6. Watercress vs. Hamburger

Watercress vs. Hamburger — In-Depth Nutrition Comparison

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Differences between watercress and hamburgers

  • Watercress is higher in vitamin A and vitamin C; however, hamburgers are richer in vitamin B12, iron, vitamin B3, zinc, and folate.
  • Watercress's daily need coverage for vitamin A is 64% higher.
  • Watercress has less sodium.
  • Watercress has a lower glycemic index (32) than hamburgers (66).

The food types used in this comparison are Watercress, raw and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Watercress vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more CalciumCalcium +17.6%
Contains more PotassiumPotassium +46%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +12.4%
Contains more SeleniumSelenium +∞%
Contains more IronIron +1340%
Contains more CopperCopper +18.2%
Contains more ZincZinc +2509.1%
Contains more PhosphorusPhosphorus +126.7%
~equal in Magnesium ~20mg

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% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +141.1%
Contains more Vitamin B2Vitamin B2 +108.3%
Contains more Vitamin B3Vitamin B3 +2582.5%
Contains more Vitamin B6Vitamin B6 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +522.2%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.31mg

All nutrients comparison - raw data values

Nutrient Watercress Hamburger DV% diff.
Vitamin K 250µg 208%
Vitamin B12 0µg 1.44µg 60%
Vitamin C 43mg 0mg 48%
Iron 0.2mg 2.88mg 34%
Vitamin B3 0.2mg 5.365mg 32%
Protein 2.3g 17.08g 30%
Zinc 0.11mg 2.87mg 25%
Saturated fat 0.027g 5.096g 23%
Fats 0.1g 14.36g 22%
Vitamin A 160µg 0µg 18%
Sodium 41mg 414mg 16%
Cholesterol 0mg 47mg 16%
Monounsaturated fat 0.008g 5.495g 14%
Calories 11kcal 295kcal 14%
Folate 9µg 56µg 12%
Vitamin B1 0.09mg 0.217mg 11%
Phosphorus 60mg 136mg 11%
Vitamin B2 0.12mg 0.25mg 10%
Carbs 1.29g 24.1g 8%
Vitamin E 1mg 7%
Vitamin B6 0.129mg 0.203mg 6%
Fructose 2.03g 3%
Potassium 330mg 226mg 3%
Polyunsaturated fat 0.035g 0.38g 2%
Copper 0.077mg 0.091mg 2%
Choline 9mg 2%
Selenium 0.9µg 2%
Calcium 120mg 102mg 2%
Fiber 0.5g 0.9g 2%
Manganese 0.244mg 0.217mg 1%
Net carbs 0.79g 23.2g N/A
Magnesium 21mg 20mg 0%
Sugar 0.2g 4.15g N/A
Vitamin B5 0.31mg 0.31mg 0%
Trans fat 0g 0.814g N/A
Tryptophan 0.03mg 0.206mg 0%
Threonine 0.133mg 0.666mg 0%
Isoleucine 0.093mg 0.716mg 0%
Leucine 0.166mg 1.319mg 0%
Lysine 0.134mg 1.226mg 0%
Methionine 0.02mg 0.37mg 0%
Phenylalanine 0.114mg 0.677mg 0%
Valine 0.137mg 0.823mg 0%
Histidine 0.04mg 0.505mg 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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more WaterWater +122.9%
Contains more ProteinProtein +642.6%
Contains more FatsFats +14260%
Contains more CarbsCarbs +1768.2%
Contains more OtherOther +49.2%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +68587.5%
Contains more Poly. FatPolyunsaturated fat +985.7%

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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

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.