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 C, Vitamin A RAE, 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
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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.
Contains
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Calcium
+344.4%
Contains
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Magnesium
+16.7%
Contains
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Phosphorus
+76.5%
Contains
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Manganese
+78.1%
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Iron
+290%
Contains
less
Sodium
-26.8%
Contains
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Zinc
+81.8%
Contains
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Selenium
+22.2%
Equal in Potassium - 319
Equal in Copper - 0.081
Contains
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Calcium
+344.4%
Contains
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Magnesium
+16.7%
Contains
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Phosphorus
+76.5%
Contains
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Manganese
+78.1%
Contains
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Iron
+290%
Contains
less
Sodium
-26.8%
Contains
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Zinc
+81.8%
Contains
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Selenium
+22.2%
Equal in Potassium - 319
Equal in Copper - 0.081
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.
:
Contains
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Vitamin A
+390.9%
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Vitamin C
+2050%
Contains
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Vitamin B1
+275%
Contains
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Vitamin B2
+96.7%
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Vitamin K
+1698.6%
Contains
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Vitamin E
+140%
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Vitamin B3
+1858.5%
Contains
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Vitamin B6
+34.1%
Contains
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Folate
+44.4%
Contains
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Vitamin A
+390.9%
Contains
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Vitamin C
+2050%
Contains
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Vitamin B1
+275%
Contains
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Vitamin B2
+96.7%
Contains
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Vitamin K
+1698.6%
Contains
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Vitamin E
+140%
Contains
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Vitamin B3
+1858.5%
Contains
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Vitamin B6
+34.1%
Contains
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Folate
+44.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+63.1%
Contains
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Fats
+1380%
Contains
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Carbs
+524.8%
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Other
+38.3%
Equal in Water - 87.39
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
Contains
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Protein
+63.1%
Contains
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Fats
+1380%
Contains
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Carbs
+524.8%
Contains
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Other
+38.3%
Equal in Water - 87.39
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-84.1%
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Monounsaturated Fat
+4612.5%
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Polyunsaturated fat
+1351.4%
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.377 g
Polyunsaturated fat:
0.508 g
Contains
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Saturated Fat
-84.1%
Contains
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Monounsaturated Fat
+4612.5%
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Polyunsaturated fat
+1351.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.79g | 6.26g |
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| Protein | 2.3g | 1.41g |
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| Fats | 0.1g | 1.48g |
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| Carbs | 1.29g | 8.06g |
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| Calories | 11kcal | 51kcal |
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| Sugar | 0.2g | 5.5g |
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| Fiber | 0.5g | 1.8g |
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| Calcium | 120mg | 27mg |
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| Iron | 0.2mg | 0.78mg |
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| Magnesium | 21mg | 18mg |
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| Phosphorus | 60mg | 34mg |
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| Potassium | 330mg | 319mg |
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| Sodium | 41mg | 30mg |
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| Zinc | 0.11mg | 0.2mg |
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| Copper | 0.077mg | 0.081mg |
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| Manganese | 0.244mg | 0.137mg |
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| Selenium | 0.9µg | 1.1µg |
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| Vitamin A | 3191IU | 650IU |
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| Vitamin A RAE | 160µg | 33µg |
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| Vitamin E | 1mg | 2.4mg |
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| Vitamin C | 43mg | 2mg |
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| Vitamin B1 | 0.09mg | 0.024mg |
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| Vitamin B2 | 0.12mg | 0.061mg |
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| Vitamin B3 | 0.2mg | 3.917mg |
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| Vitamin B5 | 0.31mg |
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| Vitamin B6 | 0.129mg | 0.173mg |
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| Folate | 9µg | 13µg |
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| Vitamin K | 250µg | 13.9µg |
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| Tryptophan | 0.03mg |
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| Threonine | 0.133mg |
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| Isoleucine | 0.093mg |
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| Leucine | 0.166mg |
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| Lysine | 0.134mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.137mg |
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| Histidine | 0.04mg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 0.027g | 0.17g |
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| Monounsaturated Fat | 0.008g | 0.377g |
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| Polyunsaturated fat | 0.035g | 0.508g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
91%
23%
Minerals Daily Need Coverage Score
18%
15%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 5.3g)
Which food is lower in Cholesterol?
Watercress is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.143g)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.