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  6. Watercress vs. Marrow-stem Kale

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, vitamin A, folate, manganese, fiber, calcium, 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% 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 118% 84% 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 +56.9%
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

All nutrients comparison - raw data values

Nutrient Watercress Marrow-stem Kale DV% diff.
Vitamin K 250µg 437.1µg 156%
Folate 9µg 129µg 30%
Manganese 0.244mg 0.658mg 18%
Fiber 0.5g 4g 14%
Calcium 120mg 232mg 11%
Vitamin A 160µg 251µg 10%
Vitamin C 43mg 35.3mg 9%
Vitamin E 1mg 2.26mg 8%
Phosphorus 60mg 25mg 5%
Vitamin B3 0.2mg 0.742mg 3%
Copper 0.077mg 0.046mg 3%
Vitamin B1 0.09mg 0.054mg 3%
Vitamin B6 0.129mg 0.165mg 3%
Potassium 330mg 213mg 3%
Choline 9mg 23.2mg 3%
Iron 0.2mg 0.47mg 3%
Vitamin B5 0.31mg 0.267mg 1%
Vitamin B2 0.12mg 0.13mg 1%
Polyunsaturated fat 0.035g 0.201g 1%
Calories 11kcal 32kcal 1%
Protein 2.3g 3.02g 1%
Magnesium 21mg 27mg 1%
Selenium 0.9µg 1.3µg 1%
Carbs 1.29g 5.42g 1%
Fats 0.1g 0.61g 1%
Zinc 0.11mg 0.21mg 1%
Sodium 41mg 17mg 1%
Net carbs 0.79g 1.42g N/A
Sugar 0.2g 0.46g N/A
Saturated fat 0.027g 0.055g 0%
Monounsaturated fat 0.008g 0.03g 0%
Tryptophan 0.03mg 0.031mg 0%
Threonine 0.133mg 0.086mg 0%
Isoleucine 0.093mg 0.1mg 0%
Leucine 0.166mg 0.151mg 0%
Lysine 0.134mg 0.117mg 0%
Methionine 0.02mg 0.033mg 0%
Phenylalanine 0.114mg 0.087mg 0%
Valine 0.137mg 0.12mg 0%
Histidine 0.04mg 0.047mg 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
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%

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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. 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.