Watercress vs. Hash browns — In-Depth Nutrition Comparison

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What are the differences between watercress and hash browns?

Watercress is higher in vitamin K, vitamin A, vitamin C, calcium, and vitamin B2, yet hash browns are higher in vitamin E, vitamin B3, and fiber.
Watercress's daily need coverage for vitamin K is 200% more.
Watercress has 1596 times more vitamin A than hash browns. While watercress has 3191IU of vitamin A, hash browns have only 2IU.
The amount of sodium in watercress is lower.
The glycemic index of watercress is lower.

We used Watercress, raw and Fast foods, potatoes, hash browns, round pieces or patty types in this article.

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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.

Watercress

Hash browns

Contains more CalciumCalcium	+531.6%
Contains less SodiumSodium	-92.8%
Contains more ManganeseManganese	+54.4%
Contains more SeleniumSelenium	+125%

Contains more IronIron	+200%
Contains more CopperCopper	+29.9%
Contains more ZincZinc	+227.3%
Contains more PhosphorusPhosphorus	+63.3%

~equal in Magnesium ~21mg

~equal in Potassium ~355mg

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.

Watercress

Hash browns

Contains more Vitamin CVitamin C	+696.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+215.8%
Contains more Vitamin KVitamin K	+2425.3%

Contains more Vitamin EVitamin E	+162%
Contains more Vitamin B1Vitamin B1	+52.2%
Contains more Vitamin B3Vitamin B3	+819%
Contains more Vitamin B5Vitamin B5	+22.6%
Contains more Vitamin B6Vitamin B6	+44.2%
Contains more FolateFolate	+33.3%
Contains more CholineCholine	+97.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	250µg	9.9µg	200%
Vitamin C	43mg	5.4mg	42%
Polyunsaturated fat	0.035g	5.665g	38%
Fats	0.1g	17.04g	26%
Sodium	41mg	566mg	23%
Monounsaturated fat	0.008g	7.827g	20%
Vitamin A	160µg	0µg	18%
Calories	11kcal	272kcal	13%
Starch		25.74g	11%
Saturated fat	0.027g	2.54g	11%
Vitamin E	1mg	2.62mg	11%
Vitamin B3	0.2mg	1.838mg	10%
Calcium	120mg	19mg	10%
Fiber	0.5g	2.7g	9%
Carbs	1.29g	28.88g	9%
Vitamin B2	0.12mg	0.038mg	6%
Phosphorus	60mg	98mg	5%
Iron	0.2mg	0.6mg	5%
Vitamin B6	0.129mg	0.186mg	4%
Manganese	0.244mg	0.158mg	4%
Vitamin B1	0.09mg	0.137mg	4%
Copper	0.077mg	0.1mg	3%
Zinc	0.11mg	0.36mg	2%
Choline	9mg	17.8mg	2%
Vitamin B5	0.31mg	0.38mg	1%
Protein	2.3g	2.58g	1%
Selenium	0.9µg	0.4µg	1%
Folate	9µg	12µg	1%
Potassium	330mg	355mg	1%
Net carbs	0.79g	26.18g	N/A
Magnesium	21mg	21mg	0%
Sugar	0.2g	0.56g	N/A
Trans fat	0g	0.056g	N/A
Tryptophan	0.03mg		0%
Threonine	0.133mg		0%
Isoleucine	0.093mg		0%
Leucine	0.166mg		0%
Lysine	0.134mg		0%
Methionine	0.02mg		0%
Phenylalanine	0.114mg		0%
Valine	0.137mg		0%
Histidine	0.04mg		0%
Fructose		0.24g	0%
Omega-3 - ALA		0.441g	N/A
Omega-6 - Gamma-linoleic acid		0.03g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		5.131g	N/A