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  6. Watercress vs. Hot sauce

Watercress vs. Hot sauce — In-Depth Nutrition Comparison

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How are Watercress and Hot sauce different?

  • Watercress is higher in Vitamin K, Vitamin A RAE, Calcium, Manganese, Phosphorus, Vitamin E , Potassium, and Copper, however, Hot sauce is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Watercress is 206% higher.
  • Watercress contains 20 times more Vitamin A RAE than Hot sauce. While Watercress contains 160µg of Vitamin A RAE, Hot sauce contains only 8µg.
  • Watercress has less Sodium.

Watercress, raw and Sauce, ready-to-serve, pepper or hot are the varieties used in this article.

Infographic

Watercress vs Hot sauce 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.
Watercress
Watercress
8
:
1
Hot sauce
Hot sauce
Contains more Calcium +1400%
Contains more Magnesium +320%
Contains more Phosphorus +445.5%
Contains more Potassium +129.2%
Contains less Sodium -98.4%
Contains more Copper +175%
Contains more Manganese +398%
Contains more Selenium +∞%
Contains more Iron +140%
Equal in Zinc - 0.11
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Hot sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 18% 4% 5% 13% 345% 3% 10% 7% 0%
Contains more Calcium +1400%
Contains more Magnesium +320%
Contains more Phosphorus +445.5%
Contains more Potassium +129.2%
Contains less Sodium -98.4%
Contains more Copper +175%
Contains more Manganese +398%
Contains more Selenium +∞%
Contains more Iron +140%
Equal in Zinc - 0.11

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
Watercress
8
:
3
Hot sauce
Hot sauce
Contains more Vitamin A +1869.8%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B5 +181.8%
Contains more Folate +50%
Contains more Vitamin K +10316.7%
Contains more Vitamin C +74%
Contains more Vitamin B3 +27%
Contains more Vitamin B6 +21.7%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Hot sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 3% 0% 250% 9% 19% 5% 7% 37% 5% 0% 6%
Contains more Vitamin A +1869.8%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B5 +181.8%
Contains more Folate +50%
Contains more Vitamin K +10316.7%
Contains more Vitamin C +74%
Contains more Vitamin B3 +27%
Contains more Vitamin B6 +21.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
2
:
3
Hot sauce
Hot sauce
Contains more Protein +351%
Contains more Fats +270%
Contains more Carbs +35.7%
Contains more Other +515.8%
Equal in Water - 89.98
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Hot sauce
2% 90% 7%
Protein: 0.51 g
Fats: 0.37 g
Carbs: 1.75 g
Water: 89.98 g
Other: 7.39 g
Contains more Protein +351%
Contains more Fats +270%
Contains more Carbs +35.7%
Contains more Other +515.8%
Equal in Water - 89.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Hot sauce
Hot sauce
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +460%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Hot sauce
19% 11% 71%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.196 g
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +460%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Hot sauce Opinion
Net carbs 0.79g 1.45g Hot sauce
Protein 2.3g 0.51g Watercress
Fats 0.1g 0.37g Hot sauce
Carbs 1.29g 1.75g Hot sauce
Calories 11kcal 11kcal
Sugar 0.2g 1.26g Watercress
Fiber 0.5g 0.3g Watercress
Calcium 120mg 8mg Watercress
Iron 0.2mg 0.48mg Hot sauce
Magnesium 21mg 5mg Watercress
Phosphorus 60mg 11mg Watercress
Potassium 330mg 144mg Watercress
Sodium 41mg 2643mg Watercress
Zinc 0.11mg 0.11mg
Copper 0.077mg 0.028mg Watercress
Manganese 0.244mg 0.049mg Watercress
Selenium 0.9µg 0µg Watercress
Vitamin A 3191IU 162IU Watercress
Vitamin A RAE 160µg 8µg Watercress
Vitamin E 1mg 0.12mg Watercress
Vitamin C 43mg 74.8mg Hot sauce
Vitamin B1 0.09mg 0.036mg Watercress
Vitamin B2 0.12mg 0.082mg Watercress
Vitamin B3 0.2mg 0.254mg Hot sauce
Vitamin B5 0.31mg 0.11mg Watercress
Vitamin B6 0.129mg 0.157mg Hot sauce
Folate 9µg 6µg Watercress
Vitamin K 250µg 2.4µg Watercress
Tryptophan 0.03mg 0.007mg Watercress
Threonine 0.133mg 0.019mg Watercress
Isoleucine 0.093mg 0.017mg Watercress
Leucine 0.166mg 0.027mg Watercress
Lysine 0.134mg 0.023mg Watercress
Methionine 0.02mg 0.006mg Watercress
Phenylalanine 0.114mg 0.016mg Watercress
Valine 0.137mg 0.022mg Watercress
Histidine 0.04mg 0.01mg Watercress
Saturated Fat 0.027g 0.052g Watercress
Monounsaturated Fat 0.008g 0.03g Hot sauce
Polyunsaturated fat 0.035g 0.196g Hot sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Hot sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
91%
Watercress
29%
Hot sauce
Minerals Daily Need Coverage Score
18%
Watercress
40%
Hot sauce

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 2602mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.025g)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in glycemic index?
Hot sauce
Hot sauce is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Hot sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174527/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.