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  6. Watercress vs. Liverwurst

Watercress vs. Liverwurst — In-Depth Nutrition Comparison

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Important differences between watercress and liverwurst

  • Watercress has more vitamin C; however, liverwurst is richer in vitamin B12, vitamin A, iron, selenium, vitamin B2, and vitamin B5.
  • Liverwurst's daily need coverage for vitamin B12 is 561% more.
  • Watercress contains 12 times more vitamin C than liverwurst. Watercress contains 43mg of vitamin C, while liverwurst contains 3.5mg.
  • Watercress contains less sodium.

The food varieties used in the comparison are Watercress, raw and Liverwurst spread.

Infographic

Watercress vs Liverwurst 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% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +94.1%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +57.4%
Contains more IronIron +4325%
Contains more CopperCopper +211.7%
Contains more ZincZinc +1990.9%
Contains more PhosphorusPhosphorus +283.3%
Contains more SeleniumSelenium +6344.4%

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin CVitamin C +1128.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2456.9%
Contains more Vitamin B1Vitamin B1 +202.2%
Contains more Vitamin B2Vitamin B2 +758.3%
Contains more Vitamin B3Vitamin B3 +2050%
Contains more Vitamin B5Vitamin B5 +851.6%
Contains more Vitamin B6Vitamin B6 +47.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watercress Liverwurst DV% diff.
Vitamin B12 0µg 13.46µg 561%
Vitamin A 160µg 4091µg 437%
Vitamin K 250µg 208%
Iron 0.2mg 8.85mg 108%
Selenium 0.9µg 58µg 104%
Vitamin B2 0.12mg 1.03mg 70%
Vitamin B5 0.31mg 2.95mg 53%
Saturated fat 0.027g 9.925g 45%
Vitamin C 43mg 3.5mg 44%
Fats 0.1g 25.45g 39%
Cholesterol 0mg 118mg 39%
Monounsaturated fat 0.008g 12.286g 31%
Sodium 41mg 700mg 29%
Vitamin B3 0.2mg 4.3mg 26%
Phosphorus 60mg 230mg 24%
Protein 2.3g 12.38g 20%
Zinc 0.11mg 2.3mg 20%
Copper 0.077mg 0.24mg 18%
Polyunsaturated fat 0.035g 2.427g 16%
Calories 11kcal 305kcal 15%
Vitamin B1 0.09mg 0.272mg 15%
Calcium 120mg 22mg 10%
Fiber 0.5g 2.5g 8%
Vitamin E 1mg 7%
Vitamin B6 0.129mg 0.19mg 5%
Potassium 330mg 170mg 5%
Folate 9µg 30µg 5%
Manganese 0.244mg 0.155mg 4%
Magnesium 21mg 12mg 2%
Carbs 1.29g 5.89g 2%
Choline 9mg 2%
Net carbs 0.79g 3.39g N/A
Sugar 0.2g 1.65g N/A
Tryptophan 0.03mg 0.151mg 0%
Threonine 0.133mg 0.671mg 0%
Isoleucine 0.093mg 0.653mg 0%
Leucine 0.166mg 1.139mg 0%
Lysine 0.134mg 1.155mg 0%
Methionine 0.02mg 0.285mg 0%
Phenylalanine 0.114mg 0.617mg 0%
Valine 0.137mg 0.857mg 0%
Histidine 0.04mg 0.448mg 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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more WaterWater +77.7%
Contains more ProteinProtein +438.3%
Contains more FatsFats +25350%
Contains more CarbsCarbs +356.6%
Contains more OtherOther +129.2%

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +153475%
Contains more Poly. FatPolyunsaturated fat +6834.3%

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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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.