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Watercress vs. Lima beans — In-Depth Nutrition Comparison

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Summary of differences between watercress and lima beans

  • Watercress has more vitamin K, vitamin A, vitamin C, and calcium, while lima beans have more iron, fiber, folate, copper, manganese, and zinc.
  • Watercress covers your daily need for vitamin K, 207% more than lima beans.

These are the specific foods used in this comparison Watercress, raw and Lima beans, large, mature seeds, cooked, boiled, without salt.

Infographic

Watercress vs Lima beans infographic
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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.
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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more CalciumCalcium +605.9%
Contains more MagnesiumMagnesium +104.8%
Contains more PotassiumPotassium +53.9%
Contains more IronIron +1095%
Contains more CopperCopper +205.2%
Contains more ZincZinc +763.6%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +111.5%
Contains more SeleniumSelenium +400%

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% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin KVitamin K +12400%
Contains more Vitamin B1Vitamin B1 +78.9%
Contains more Vitamin B3Vitamin B3 +110.5%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin B6Vitamin B6 +24.8%
Contains more FolateFolate +822.2%
Contains more CholineCholine +261.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more WaterWater +36.3%
Contains more ProteinProtein +239.1%
Contains more FatsFats +280%
Contains more CarbsCarbs +1518.6%
~equal in Other ~1.15g

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
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -69.7%
Contains more Mono. FatMonounsaturated fat +325%
Contains more Poly. FatPolyunsaturated fat +388.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Lima beans
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Lima beans DV% diff.
Vitamin K 250µg 2µg 207%
Vitamin C 43mg 0mg 48%
Iron 0.2mg 2.39mg 27%
Fiber 0.5g 7g 26%
Folate 9µg 83µg 19%
Vitamin A 160µg 0µg 18%
Copper 0.077mg 0.235mg 18%
Manganese 0.244mg 0.516mg 12%
Protein 2.3g 7.8g 11%
Calcium 120mg 17mg 10%
Zinc 0.11mg 0.95mg 8%
Carbs 1.29g 20.88g 7%
Selenium 0.9µg 4.5µg 7%
Phosphorus 60mg 111mg 7%
Vitamin B1 0.09mg 0.161mg 6%
Vitamin B2 0.12mg 0.055mg 5%
Calories 11kcal 115kcal 5%
Vitamin E 1mg 0.18mg 5%
Potassium 330mg 508mg 5%
Magnesium 21mg 43mg 5%
Choline 9mg 32.5mg 4%
Vitamin B5 0.31mg 0.422mg 2%
Vitamin B6 0.129mg 0.161mg 2%
Sodium 41mg 2mg 2%
Polyunsaturated fat 0.035g 0.171g 1%
Vitamin B3 0.2mg 0.421mg 1%
Fats 0.1g 0.38g 0%
Net carbs 0.79g 13.88g N/A
Sugar 0.2g 2.9g N/A
Saturated fat 0.027g 0.089g 0%
Monounsaturated fat 0.008g 0.034g 0%
Tryptophan 0.03mg 0.092mg 0%
Threonine 0.133mg 0.337mg 0%
Isoleucine 0.093mg 0.411mg 0%
Leucine 0.166mg 0.673mg 0%
Lysine 0.134mg 0.523mg 0%
Methionine 0.02mg 0.099mg 0%
Phenylalanine 0.114mg 0.449mg 0%
Valine 0.137mg 0.469mg 0%
Histidine 0.04mg 0.238mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Lima beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
74%
Watercress
16%
Lima beans
Minerals Daily Need Coverage Score
18%
Watercress
41%
Lima beans

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.7g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.062g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.2)
Which food contains less Sodium?
Lima beans
Lima beans contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Lima beans
Lima beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.