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Watercress vs. Mars — In-Depth Nutrition Comparison

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Summary of differences between watercress and mars

  • Watercress has more vitamin A and vitamin C, while mars has more iron and fiber.
  • Watercress covers your daily need for vitamin A, 60% more than mars.
  • Watercress contains 86 times more vitamin C than mars. While watercress contains 43mg of vitamin C, mars contains only 0.5mg.
  • The amount of sugar in watercress is lower.
  • Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of mars is 62.

These are the specific foods used in this comparison Watercress, raw and Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies.

Infographic

Watercress vs Mars 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%
Mars
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 27% 0% 32% 0% 0% 0% 18% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -69.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +330%

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%
Mars
0
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 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +8500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
Mars
4
4% 19% 72% 2% 2%
Protein: 4.28 g
Fats: 19.32 g
Carbs: 72.4 g
Water: 1.7 g
Other: 2.3 g
Contains more WaterWater +5494.7%
Contains more ProteinProtein +86.1%
Contains more FatsFats +19220%
Contains more CarbsCarbs +5512.4%
Contains more OtherOther +91.7%

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
Mars
0
100%
Saturated fat: Sat. Fat 11.651 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Mars DV% diff.
Vitamin K 250µg 208%
Saturated fat 0.027g 11.651g 53%
Vitamin C 43mg 0.5mg 47%
Fats 0.1g 19.32g 30%
Carbs 1.29g 72.4g 24%
Calories 11kcal 475kcal 23%
Vitamin A 160µg 18%
Manganese 0.244mg 11%
Vitamin B6 0.129mg 10%
Potassium 330mg 10%
Copper 0.077mg 9%
Vitamin B2 0.12mg 9%
Phosphorus 60mg 9%
Vitamin B1 0.09mg 8%
Iron 0.2mg 0.86mg 8%
Vitamin E 1mg 7%
Vitamin B5 0.31mg 6%
Fiber 0.5g 2g 6%
Magnesium 21mg 5%
Sodium 41mg 136mg 4%
Protein 2.3g 4.28g 4%
Cholesterol 0mg 12mg 4%
Calcium 120mg 90mg 3%
Selenium 0.9µg 2%
Folate 9µg 2%
Choline 9mg 2%
Zinc 0.11mg 1%
Vitamin B3 0.2mg 1%
Net carbs 0.79g 70.4g N/A
Sugar 0.2g 58.94g N/A
Trans fat 0g 0.131g N/A
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 0.035g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Mars
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
74%
Watercress
0%
Mars
Minerals Daily Need Coverage Score
18%
Watercress
8%
Mars

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 58.74g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 95mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 11.624g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 30)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins

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. Mars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168814/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.