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  6. Watercress vs. Lentil soup

Watercress vs. Lentil soup — In-Depth Nutrition Comparison

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How are watercress and lentil soup different?

  • Watercress is richer in vitamin A, vitamin C, calcium, vitamin B2, potassium, and manganese, while lentil soup is higher in iron.
  • Watercress covers your daily need for vitamin A, 61% more than lentil soup.
  • Watercress contains 25 times more vitamin C than lentil soup. Watercress contains 43mg of vitamin C, while lentil soup contains 1.7mg.
  • Watercress is lower in sodium.
  • Lentil soup has a higher glycemic index (44) than watercress (32).

Watercress, raw and Soup, lentil with ham, canned, ready-to-serve types were used in this article.

Infographic

Watercress vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +605.9%
Contains more PotassiumPotassium +129.2%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +103.3%
Contains more SeleniumSelenium +200%
Contains more IronIron +435%
Contains more ZincZinc +172.7%
Contains more PhosphorusPhosphorus +23.3%
~equal in Copper ~0.07mg

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +2429.4%
Contains more Vitamin AVitamin A +2185.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B5Vitamin B5 +121.4%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +172.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +122.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watercress Lentil soup DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 1.7mg 46%
Sodium 41mg 532mg 21%
Vitamin A 160µg 7µg 17%
Iron 0.2mg 1.07mg 11%
Calcium 120mg 17mg 10%
Vitamin E 1mg 7%
Vitamin B2 0.12mg 0.045mg 6%
Vitamin B12 0µg 0.12µg 5%
Manganese 0.244mg 0.12mg 5%
Potassium 330mg 144mg 5%
Protein 2.3g 3.74g 3%
Vitamin B6 0.129mg 0.09mg 3%
Vitamin B5 0.31mg 0.14mg 3%
Magnesium 21mg 9mg 3%
Folate 9µg 20µg 3%
Vitamin B3 0.2mg 0.545mg 2%
Choline 9mg 2%
Saturated fat 0.027g 0.45g 2%
Calories 11kcal 56kcal 2%
Vitamin B1 0.09mg 0.07mg 2%
Carbs 1.29g 8.16g 2%
Zinc 0.11mg 0.3mg 2%
Fiber 0.5g 2%
Phosphorus 60mg 74mg 2%
Fats 0.1g 1.12g 2%
Selenium 0.9µg 0.3µg 1%
Polyunsaturated fat 0.035g 0.13g 1%
Monounsaturated fat 0.008g 0.52g 1%
Cholesterol 0mg 3mg 1%
Copper 0.077mg 0.07mg 1%
Net carbs 0.79g 8.16g N/A
Sugar 0.2g 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +62.6%
Contains more FatsFats +1020%
Contains more CarbsCarbs +532.6%
~equal in Water ~85.75g
~equal in Other ~1.23g

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +6400%
Contains more Poly. FatPolyunsaturated fat +271.4%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.