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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, 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +54.9%
Contains more Copper +67.4%
Contains more Phosphorus +140%
Contains more Iron +135%
Contains more Calcium +93.3%
Contains more Magnesium +28.6%
Contains more Zinc +90.9%
Contains less Sodium -58.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Contains more Potassium +54.9%
Contains more Copper +67.4%
Contains more Phosphorus +140%
Contains more Iron +135%
Contains more Calcium +93.3%
Contains more Magnesium +28.6%
Contains more Zinc +90.9%
Contains less Sodium -58.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +21.8%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +16.1%
Contains more Vitamin A +57.3%
Contains more Vitamin E +126%
Contains more Vitamin B3 +271%
Contains more Vitamin B6 +27.9%
Contains more Vitamin K +74.8%
Contains more Folate +1333.3%
Equal in Vitamin B2 - 0.13
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Contains more Vitamin C +21.8%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +16.1%
Contains more Vitamin A +57.3%
Contains more Vitamin E +126%
Contains more Vitamin B3 +271%
Contains more Vitamin B6 +27.9%
Contains more Vitamin K +74.8%
Contains more Folate +1333.3%
Equal in Vitamin B2 - 0.13

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
91
Watercress
147
Marrow-stem Kale
Mineral Summary Score
18
Watercress
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Watercress
18%
Marrow-stem Kale
Carbohydrates
1%
Watercress
5%
Marrow-stem Kale
Fats
0%
Watercress
3%
Marrow-stem Kale

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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.

All nutrients comparison - raw data values

Nutrient Watercress Marrow-stem Kale Opinion
Calories 11 32 Marrow-stem Kale
Protein 2.3 3.02 Marrow-stem Kale
Fats 0.1 0.61 Marrow-stem Kale
Vitamin C 43 35.3 Watercress
Carbs 1.29 5.42 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 0.47 Marrow-stem Kale
Calcium 120 232 Marrow-stem Kale
Potassium 330 213 Watercress
Magnesium 21 27 Marrow-stem Kale
Sugar 0.2 0.46 Watercress
Fiber 0.5 4 Marrow-stem Kale
Copper 0.077 0.046 Watercress
Zinc 0.11 0.21 Marrow-stem Kale
Starch
Phosphorus 60 25 Watercress
Sodium 41 17 Marrow-stem Kale
Vitamin A 3191 5019 Marrow-stem Kale
Vitamin E 1 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.09 0.054 Watercress
Vitamin B2 0.12 0.13 Marrow-stem Kale
Vitamin B3 0.2 0.742 Marrow-stem Kale
Vitamin B5 0.31 0.267 Watercress
Vitamin B6 0.129 0.165 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 250 437.1 Marrow-stem Kale
Folate 9 129 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.027 0.055 Watercress
Monounsaturated Fat 0.008 0.03 Marrow-stem Kale
Polyunsaturated fat 0.035 0.201 Marrow-stem Kale
Tryptophan 0.03 0.031 Marrow-stem Kale
Threonine 0.133 0.086 Watercress
Isoleucine 0.093 0.1 Marrow-stem Kale
Leucine 0.166 0.151 Watercress
Lysine 0.134 0.117 Watercress
Methionine 0.02 0.033 Marrow-stem Kale
Phenylalanine 0.114 0.087 Watercress
Valine 0.137 0.12 Watercress
Histidine 0.04 0.047 Marrow-stem Kale
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.