Watercress vs. Kale — In-Depth Nutrition Comparison
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A recap on differences between Watercress and Kale
- Watercress has more Vitamin B5, however, Kale is higher in Vitamin K, Vitamin A RAE, Copper, Iron, Manganese, and Fiber.
- Kale covers your daily Vitamin K needs 473% more than Watercress.
- Kale contains 6 times less Vitamin B5 than Watercress. Watercress contains 0.31mg of Vitamin B5, while Kale contains 0.049mg.
Food varieties used in this article are Watercress, raw and Kale, cooked, boiled, drained, without salt.
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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.
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +44.7% |
| Contains more PhosphorusPhosphorus | +114.3% |
| Contains more IronIron | +350% |
| Contains more CopperCopper | +102.6% |
| Contains more ZincZinc | +118.2% |
| Contains less SodiumSodium | -43.9% |
| Contains more ManganeseManganese | +70.5% |
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.
| Contains more Vitamin E Vitamin E | +17.6% |
| Contains more Vitamin B1Vitamin B1 | +69.8% |
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B5Vitamin B5 | +532.7% |
| Contains more CholineCholine | +2150% |
| Contains more Vitamin AVitamin A | +326.9% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin KVitamin K | +226.8% |
| Contains more FolateFolate | +44.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
| Contains more ProteinProtein | +21.1% |
| Contains more OtherOther | +37.9% |
| Contains more FatsFats | +300% |
| Contains more CarbsCarbs | +336.4% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.027 g
Monounsaturated Fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
| Contains less Sat. FatSaturated Fat | -48.1% |
| Contains more Mono. FatMonounsaturated Fat | +275% |
| Contains more Poly. FatPolyunsaturated fat | +451.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 11kcal | 28kcal |
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| Protein | 2.3g | 1.9g |
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| Fats | 0.1g | 0.4g |
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| Vitamin C | 43mg | 41mg |
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| Net carbs | 0.79g | 3.63g |
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| Carbs | 1.29g | 5.63g |
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| Magnesium | 21mg | 18mg |
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| Calcium | 120mg | 72mg |
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| Potassium | 330mg | 228mg |
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| Iron | 0.2mg | 0.9mg |
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| Sugar | 0.2g | 1.25g |
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| Fiber | 0.5g | 2g |
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| Copper | 0.077mg | 0.156mg |
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| Zinc | 0.11mg | 0.24mg |
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| Phosphorus | 60mg | 28mg |
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| Sodium | 41mg | 23mg |
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| Vitamin A | 3191IU | 13621IU |
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| Vitamin A RAE | 160µg | 681µg |
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| Vitamin E | 1mg | 0.85mg |
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| Manganese | 0.244mg | 0.416mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.09mg | 0.053mg |
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| Vitamin B2 | 0.12mg | 0.07mg |
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| Vitamin B3 | 0.2mg | 0.5mg |
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| Vitamin B5 | 0.31mg | 0.049mg |
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| Vitamin B6 | 0.129mg | 0.138mg |
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| Vitamin K | 250µg | 817µg |
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| Folate | 9µg | 13µg |
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| Choline | 9mg | 0.4mg |
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| Saturated Fat | 0.027g | 0.052g |
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| Monounsaturated Fat | 0.008g | 0.03g |
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| Polyunsaturated fat | 0.035g | 0.193g |
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| Tryptophan | 0.03mg | 0.023mg |
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| Threonine | 0.133mg | 0.085mg |
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| Isoleucine | 0.093mg | 0.114mg |
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| Leucine | 0.166mg | 0.133mg |
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| Lysine | 0.134mg | 0.114mg |
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| Methionine | 0.02mg | 0.018mg |
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| Phenylalanine | 0.114mg | 0.097mg |
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| Valine | 0.137mg | 0.104mg |
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| Histidine | 0.04mg | 0.04mg |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
84%
238%
Minerals Daily Need Coverage Score
18%
22%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.025g)
Which food contains less Sodium?
Kale contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Kale 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 ($)
Which food is richer in minerals?
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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.