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Watercress vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between Watercress and Marrow-stem Kale

  • Watercress has more Vitamin C, and Phosphorus, however, Marrow-stem Kale is richer in Vitamin K, Folate, Manganese, Fiber, Calcium, Vitamin A, and Vitamin E.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 156% more.
  • Watercress contains 2 times more Phosphorus than Marrow-stem Kale. Watercress contains 60mg of Phosphorus, while Marrow-stem Kale contains 25mg.

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

Infographic

Watercress vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +54.9%
Contains more CopperCopper +67.4%
Contains more PhosphorusPhosphorus +140%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +93.3%
Contains more IronIron +135%
Contains more ZincZinc +90.9%
Contains less SodiumSodium -58.5%
Contains more ManganeseManganese +169.7%
Contains more SeleniumSelenium +44.4%

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% 191% 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 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +21.8%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin AVitamin A +57.3%
Contains more Vitamin EVitamin E +126%
Contains more Vitamin B3Vitamin B3 +271%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more Vitamin KVitamin K +74.8%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +157.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +31.3%
Contains more FatsFats +510%
Contains more CarbsCarbs +320.2%
Contains more OtherOther +10.8%
~equal in Water ~89.62g

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
19% 10% 70%
Saturated Fat: Sat. Fat 0.055 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated Fat -50.9%
Contains more Mono. FatMonounsaturated Fat +275%
Contains more Poly. FatPolyunsaturated fat +474.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Marrow-stem Kale Opinion
Calories 11kcal 32kcal Marrow-stem Kale
Protein 2.3g 3.02g Marrow-stem Kale
Fats 0.1g 0.61g Marrow-stem Kale
Vitamin C 43mg 35.3mg Watercress
Net carbs 0.79g 1.42g Marrow-stem Kale
Carbs 1.29g 5.42g Marrow-stem Kale
Magnesium 21mg 27mg Marrow-stem Kale
Calcium 120mg 232mg Marrow-stem Kale
Potassium 330mg 213mg Watercress
Iron 0.2mg 0.47mg Marrow-stem Kale
Sugar 0.2g 0.46g Watercress
Fiber 0.5g 4g Marrow-stem Kale
Copper 0.077mg 0.046mg Watercress
Zinc 0.11mg 0.21mg Marrow-stem Kale
Phosphorus 60mg 25mg Watercress
Sodium 41mg 17mg Marrow-stem Kale
Vitamin A 3191IU 5019IU Marrow-stem Kale
Vitamin A 160µg 251µg Marrow-stem Kale
Vitamin E 1mg 2.26mg Marrow-stem Kale
Manganese 0.244mg 0.658mg Marrow-stem Kale
Selenium 0.9µg 1.3µg Marrow-stem Kale
Vitamin B1 0.09mg 0.054mg Watercress
Vitamin B2 0.12mg 0.13mg Marrow-stem Kale
Vitamin B3 0.2mg 0.742mg Marrow-stem Kale
Vitamin B5 0.31mg 0.267mg Watercress
Vitamin B6 0.129mg 0.165mg Marrow-stem Kale
Vitamin K 250µg 437.1µg Marrow-stem Kale
Folate 9µg 129µg Marrow-stem Kale
Choline 9mg 23.2mg Marrow-stem Kale
Saturated Fat 0.027g 0.055g Watercress
Monounsaturated Fat 0.008g 0.03g Marrow-stem Kale
Polyunsaturated fat 0.035g 0.201g Marrow-stem Kale
Tryptophan 0.03mg 0.031mg Marrow-stem Kale
Threonine 0.133mg 0.086mg Watercress
Isoleucine 0.093mg 0.1mg Marrow-stem Kale
Leucine 0.166mg 0.151mg Watercress
Lysine 0.134mg 0.117mg Watercress
Methionine 0.02mg 0.033mg Marrow-stem Kale
Phenylalanine 0.114mg 0.087mg Watercress
Valine 0.137mg 0.12mg Watercress
Histidine 0.04mg 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Marrow-stem Kale
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
84%
Watercress
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
18%
Watercress
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.26g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 24mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
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 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.

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.