Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Jerusalem artichoke

Watercress vs. Jerusalem artichoke — In-Depth Nutrition Comparison

Compare

What are the differences between watercress and jerusalem artichoke?

  • Watercress is higher in vitamin K, vitamin A, vitamin C, calcium, manganese, and vitamin E, yet jerusalem artichoke is higher in iron, vitamin B1, copper, and vitamin B3.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Watercress has 160 times more vitamin A than jerusalem artichoke. While watercress has 3191IU of vitamin A, jerusalem artichoke has only 20IU.

We used Watercress, raw and Jerusalem-artichokes, raw types in this article.

Infographic

Watercress vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +757.1%
Contains more ManganeseManganese +306.7%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +30%
Contains more IronIron +1600%
Contains more CopperCopper +81.8%
Contains more PhosphorusPhosphorus +30%
Contains less SodiumSodium -90.2%
~equal in Zinc ~0.12mg

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +975%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +67.5%
Contains more Vitamin KVitamin K +249900%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B3Vitamin B3 +550%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more FolateFolate +44.4%
Contains more CholineCholine +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Jerusalem artichoke DV% diff.
Vitamin K 250µg 0.1µg 208%
Vitamin C 43mg 4mg 43%
Iron 0.2mg 3.4mg 40%
Vitamin A 160µg 1µg 18%
Calcium 120mg 14mg 11%
Vitamin B1 0.09mg 0.2mg 9%
Manganese 0.244mg 0.06mg 8%
Vitamin B3 0.2mg 1.3mg 7%
Copper 0.077mg 0.14mg 7%
Carbs 1.29g 17.44g 5%
Vitamin B2 0.12mg 0.06mg 5%
Vitamin E 1mg 0.19mg 5%
Choline 9mg 30mg 4%
Vitamin B6 0.129mg 0.077mg 4%
Fiber 0.5g 1.6g 4%
Calories 11kcal 73kcal 3%
Potassium 330mg 429mg 3%
Phosphorus 60mg 78mg 3%
Sodium 41mg 4mg 2%
Vitamin B5 0.31mg 0.397mg 2%
Protein 2.3g 2g 1%
Magnesium 21mg 17mg 1%
Folate 9µg 13µg 1%
Fats 0.1g 0.01g 0%
Net carbs 0.79g 15.84g N/A
Sugar 0.2g 9.6g N/A
Zinc 0.11mg 0.12mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.027g 0g 0%
Monounsaturated fat 0.008g 0.004g 0%
Polyunsaturated fat 0.035g 0.001g 0%
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%

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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +15%
Contains more FatsFats +900%
Contains more WaterWater +21.9%
Contains more CarbsCarbs +1251.9%
Contains more OtherOther +111.7%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +3400%
Contains less Sat. FatSaturated fat -100%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Jerusalem artichoke
Jerusalem artichoke vs Artichoke
Artichoke
Jerusalem artichoke
Jerusalem artichoke vs Broccoli
Broccoli
Jerusalem artichoke
Jerusalem artichoke vs Chinese cabbage
Chinese cabbage

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.