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  6. Watercress vs. Marinara sauce

Watercress vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the differences between watercress and marinara sauce?

  • Watercress is higher in vitamin K, vitamin A, vitamin C, calcium, and vitamin B1, yet marinara sauce is higher in vitamin B3, vitamin E, iron, and fiber.
  • Watercress's daily need coverage for vitamin K is 197% more.
  • Watercress has 22 times more vitamin C than marinara sauce. While watercress has 43mg of vitamin C, marinara sauce has only 2mg.

We used Watercress, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this article.

Infographic

Watercress vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +344.4%
Contains more PhosphorusPhosphorus +76.5%
Contains more ManganeseManganese +78.1%
Contains more IronIron +290%
Contains more ZincZinc +81.8%
Contains less SodiumSodium -26.8%
Contains more SeleniumSelenium +22.2%
~equal in Potassium ~319mg
~equal in Copper ~0.081mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +2050%
Contains more Vitamin AVitamin A +384.8%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +96.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1698.6%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B3Vitamin B3 +1858.5%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more FolateFolate +44.4%
Contains more CholineCholine +52.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Marinara sauce DV% diff.
Vitamin K 250µg 13.9µg 197%
Vitamin C 43mg 2mg 46%
Vitamin B3 0.2mg 3.917mg 23%
Vitamin A 160µg 33µg 14%
Calcium 120mg 27mg 9%
Vitamin E 1mg 2.4mg 9%
Iron 0.2mg 0.78mg 7%
Vitamin B5 0.31mg 6%
Vitamin B1 0.09mg 0.024mg 6%
Vitamin B2 0.12mg 0.061mg 5%
Fiber 0.5g 1.8g 5%
Manganese 0.244mg 0.137mg 5%
Phosphorus 60mg 34mg 4%
Vitamin B6 0.129mg 0.173mg 3%
Polyunsaturated fat 0.035g 0.508g 3%
Protein 2.3g 1.41g 2%
Calories 11kcal 51kcal 2%
Carbs 1.29g 8.06g 2%
Fats 0.1g 1.48g 2%
Zinc 0.11mg 0.2mg 1%
Magnesium 21mg 18mg 1%
Cholesterol 0mg 2mg 1%
Folate 9µg 13µg 1%
Choline 9mg 13.7mg 1%
Saturated fat 0.027g 0.17g 1%
Monounsaturated fat 0.008g 0.377g 1%
Net carbs 0.79g 6.26g N/A
Potassium 330mg 319mg 0%
Sugar 0.2g 5.5g N/A
Copper 0.077mg 0.081mg 0%
Sodium 41mg 30mg 0%
Selenium 0.9µg 1.1µg 0%
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +63.1%
Contains more FatsFats +1380%
Contains more CarbsCarbs +524.8%
Contains more OtherOther +38.3%
~equal in Water ~87.39g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +4612.5%
Contains more Poly. FatPolyunsaturated fat +1351.4%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.