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  6. Watercress vs. Ladyfinger

Watercress vs. Ladyfinger — In-Depth Nutrition Comparison

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The main differences between watercress and ladyfinger

  • Watercress has more vitamin A and vitamin C; however, ladyfinger has more iron, vitamin B12, vitamin B2, folate, vitamin B1, phosphorus, and vitamin B5.
  • Daily need coverage for cholesterol for ladyfinger is 74% higher.

Food types used in this article are Watercress, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Watercress vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +155.3%
Contains more PotassiumPotassium +192%
Contains less SodiumSodium -72.1%
Contains more SeleniumSelenium +∞%
Contains more IronIron +1690%
Contains more CopperCopper +23.4%
Contains more ZincZinc +936.4%
Contains more PhosphorusPhosphorus +188.3%
~equal in Manganese ~0.24mg

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +215.6%
Contains more Vitamin B2Vitamin B2 +256.7%
Contains more Vitamin B3Vitamin B3 +952%
Contains more Vitamin B5Vitamin B5 +260%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +755.6%
~equal in Vitamin A ~167µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.122mg

All nutrients comparison - raw data values

Nutrient Watercress Ladyfinger DV% diff.
Vitamin K 250µg 208%
Cholesterol 0mg 221mg 74%
Vitamin C 43mg 0mg 48%
Iron 0.2mg 3.58mg 42%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.12mg 0.428mg 24%
Carbs 1.29g 59.7g 19%
Calories 11kcal 363kcal 18%
Folate 9µg 77µg 17%
Protein 2.3g 10.6g 17%
Vitamin B5 0.31mg 1.116mg 16%
Phosphorus 60mg 173mg 16%
Vitamin B1 0.09mg 0.284mg 16%
Saturated fat 0.027g 3.022g 14%
Fats 0.1g 9.1g 14%
Vitamin B3 0.2mg 2.104mg 12%
Monounsaturated fat 0.008g 3.745g 9%
Polyunsaturated fat 0.035g 1.423g 9%
Zinc 0.11mg 1.14mg 9%
Calcium 120mg 47mg 7%
Vitamin E 1mg 7%
Potassium 330mg 113mg 6%
Sodium 41mg 147mg 5%
Selenium 0.9µg 2%
Copper 0.077mg 0.095mg 2%
Fiber 0.5g 1g 2%
Magnesium 21mg 12mg 2%
Choline 9mg 2%
Vitamin A 160µg 167µg 1%
Vitamin B6 0.129mg 0.122mg 1%
Net carbs 0.79g 58.7g N/A
Sugar 0.2g N/A
Manganese 0.244mg 0.24mg 0%
Tryptophan 0.03mg 0.133mg 0%
Threonine 0.133mg 0.467mg 0%
Isoleucine 0.093mg 0.516mg 0%
Leucine 0.166mg 0.861mg 0%
Lysine 0.134mg 0.679mg 0%
Methionine 0.02mg 0.268mg 0%
Phenylalanine 0.114mg 0.511mg 0%
Valine 0.137mg 0.579mg 0%
Histidine 0.04mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g 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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +387.7%
Contains more ProteinProtein +360.9%
Contains more FatsFats +9000%
Contains more CarbsCarbs +4527.9%
~equal in Other ~1.1g

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% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +46712.5%
Contains more Poly. FatPolyunsaturated fat +3965.7%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.