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  6. Watercress vs. Kit Kat

Watercress vs. Kit Kat — In-Depth Nutrition Comparison

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Significant differences between watercress and kit Kat

  • Watercress has more vitamin K, vitamin A, vitamin C, and vitamin B6; however, kit Kat is richer in vitamin B12, copper, phosphorus, iron, and selenium.
  • Watercress covers your daily vitamin K needs 204% more than kit Kat.
  • Watercress contains less saturated fat.
  • Kit Kat has a higher glycemic index. The glycemic index of kit Kat is 50, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Candies, KIT KAT Wafer Bar.

Infographic

Watercress vs Kit Kat 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 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
Contains more PotassiumPotassium +42.9%
Contains more ZincZinc +22.2%
Contains less SodiumSodium -24.1%
Contains more ManganeseManganese +144%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +400%
Contains more CopperCopper +185.7%
Contains more PhosphorusPhosphorus +125%
Contains more SeleniumSelenium +455.6%
~equal in Calcium ~125mg

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 0% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B6Vitamin B6 +545%
Contains more Vitamin KVitamin K +4707.7%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +55.6%
Contains more CholineCholine +244.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Kit Kat DV% diff.
Vitamin K 250µg 5.2µg 204%
Saturated fat 0.027g 17.953g 81%
Vitamin C 43mg 0mg 48%
Fats 0.1g 25.99g 40%
Calories 11kcal 518kcal 25%
Vitamin B12 0µg 0.56µg 23%
Carbs 1.29g 64.59g 21%
Copper 0.077mg 0.22mg 16%
Monounsaturated fat 0.008g 5.844g 15%
Vitamin A 160µg 24µg 15%
Phosphorus 60mg 135mg 11%
Iron 0.2mg 1mg 10%
Vitamin B6 0.129mg 0.02mg 8%
Protein 2.3g 6.51g 8%
Vitamin B5 0.31mg 0.64mg 7%
Selenium 0.9µg 5µg 7%
Vitamin B2 0.12mg 0.21mg 7%
Polyunsaturated fat 0.035g 0.895g 6%
Manganese 0.244mg 0.1mg 6%
Cholesterol 0mg 11mg 4%
Choline 9mg 31mg 4%
Vitamin E 1mg 0.34mg 4%
Caffeine 0mg 14mg 4%
Starch 10.6g 4%
Magnesium 21mg 37mg 4%
Potassium 330mg 231mg 3%
Vitamin B1 0.09mg 0.117mg 2%
Fiber 0.5g 1g 2%
Vitamin B3 0.2mg 0.5mg 2%
Sodium 41mg 54mg 1%
Folate 9µg 14µg 1%
Calcium 120mg 125mg 1%
Net carbs 0.79g 63.59g N/A
Sugar 0.2g 48.68g N/A
Zinc 0.11mg 0.09mg 0%
Trans fat 0g 0.099g N/A
Tryptophan 0.03mg 0.09mg 0%
Threonine 0.133mg 0.19mg 0%
Isoleucine 0.093mg 0.28mg 0%
Leucine 0.166mg 0.52mg 0%
Lysine 0.134mg 0.28mg 0%
Methionine 0.02mg 0.16mg 0%
Phenylalanine 0.114mg 0.27mg 0%
Valine 0.137mg 0.36mg 0%
Histidine 0.04mg 0.11mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 0.075g N/A

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
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more WaterWater +5735%
Contains more ProteinProtein +183%
Contains more FatsFats +25890%
Contains more CarbsCarbs +4907%
~equal in Other ~1.28g

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
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +72950%
Contains more Poly. FatPolyunsaturated fat +2457.1%

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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. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.