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  6. Watercress vs. Kielbasa

Watercress vs. Kielbasa — In-Depth Nutrition Comparison

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A recap on differences between watercress and kielbasa

  • Watercress has more vitamin A and vitamin C; however, kielbasa is higher in iron, polyunsaturated fat, and monounsaturated fat.
  • Watercress covers your daily vitamin A needs 64% more than kielbasa.
  • Kielbasa contains 3 times less vitamin C than watercress. Watercress contains 43mg of vitamin C, while kielbasa contains 14.8mg.
  • Watercress has less sodium.

Food varieties used in this article are Watercress, raw and Kielbasa, Polish, turkey, and beef, smoked.

Infographic

Watercress vs Kielbasa 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 0% 0% 0% 47% 0% 0% 0% 157% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +520%

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 49% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +190.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Watercress Kielbasa DV% diff.
Vitamin K 250µg 208%
Sodium 41mg 1200mg 50%
Vitamin C 43mg 14.8mg 31%
Saturated fat 0.027g 6.23g 28%
Fats 0.1g 17.6g 27%
Cholesterol 0mg 70mg 23%
Protein 2.3g 13.1g 22%
Monounsaturated fat 0.008g 8.27g 21%
Vitamin A 160µg 0µg 18%
Polyunsaturated fat 0.035g 2.33g 15%
Iron 0.2mg 1.24mg 13%
Calcium 120mg 12%
Manganese 0.244mg 11%
Calories 11kcal 226kcal 11%
Vitamin B6 0.129mg 10%
Potassium 330mg 10%
Copper 0.077mg 9%
Vitamin B2 0.12mg 9%
Phosphorus 60mg 9%
Vitamin B1 0.09mg 8%
Vitamin E 1mg 7%
Vitamin B5 0.31mg 6%
Magnesium 21mg 5%
Folate 9µg 2%
Choline 9mg 2%
Selenium 0.9µg 2%
Fiber 0.5g 0g 2%
Vitamin B3 0.2mg 1%
Zinc 0.11mg 1%
Carbs 1.29g 3.9g 1%
Net carbs 0.79g 3.9g N/A
Sugar 0.2g 0g 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%

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
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
Contains more WaterWater +53.4%
Contains more ProteinProtein +469.6%
Contains more FatsFats +17500%
Contains more CarbsCarbs +202.3%
Contains more OtherOther +183.3%

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
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +103275%
Contains more Poly. FatPolyunsaturated fat +6557.1%

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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
  2. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.