Watercress vs. Mashed potato — In-Depth Nutrition Comparison
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Significant differences between watercress and mashed potato
- Watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B2, manganese, and vitamin B1; however, mashed potato is richer in vitamin B3.
- Watercress covers your daily vitamin K needs 203% more than mashed potato.
- Watercress contains less sodium.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of watercress is 32.
Specific food types used in this comparison are Watercress, raw and Fast foods, potato, mashed.
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 more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +566.7% |
| Contains more PotassiumPotassium | +15.4% |
| Contains more CopperCopper | +120% |
| Contains less SodiumSodium | -86.6% |
| Contains more ManganeseManganese | +149% |
| Contains more SeleniumSelenium | +12.5% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +272.1% |
| Contains more Vitamin EVitamin E | +138.1% |
| Contains more Vitamin B1Vitamin B1 | +500% |
| Contains more Vitamin B2Vitamin B2 | +700% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +4137.3% |
| Contains more Vitamin B3Vitamin B3 | +440% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +48.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 5.9µg | 203% |
| Vitamin C | 43mg | 0mg | 48% |
| Vitamin A | 160µg | 43µg | 13% |
| Sodium | 41mg | 306mg | 12% |
| Calcium | 120mg | 18mg | 10% |
| Polyunsaturated fat | 0.035g | 1.342g | 9% |
| Vitamin B2 | 0.12mg | 0.015mg | 8% |
| Vitamin B5 | 0.31mg | 6% | |
| Vitamin B3 | 0.2mg | 1.08mg | 6% |
| Vitamin B1 | 0.09mg | 0.015mg | 6% |
| Manganese | 0.244mg | 0.098mg | 6% |
| Starch | 12.1g | 5% | |
| Copper | 0.077mg | 0.035mg | 5% |
| Vitamin E | 1mg | 0.42mg | 4% |
| Calories | 11kcal | 89kcal | 4% |
| Carbs | 1.29g | 14.65g | 4% |
| Fats | 0.1g | 2.82g | 4% |
| Fiber | 0.5g | 1.3g | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Saturated fat | 0.027g | 0.577g | 3% |
| Monounsaturated fat | 0.008g | 0.72g | 2% |
| Choline | 9mg | 13.4mg | 1% |
| Iron | 0.2mg | 0.31mg | 1% |
| Potassium | 330mg | 286mg | 1% |
| Magnesium | 21mg | 15mg | 1% |
| Protein | 2.3g | 1.65g | 1% |
| Vitamin B6 | 0.129mg | 0.12mg | 1% |
| Zinc | 0.11mg | 0.22mg | 1% |
| Net carbs | 0.79g | 13.35g | N/A |
| Sugar | 0.2g | 0.5g | N/A |
| Phosphorus | 60mg | 59mg | 0% |
| Selenium | 0.9µg | 0.8µg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Folate | 9µg | 9µg | 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +39.4% |
| Contains more WaterWater | +19.5% |
| Contains more FatsFats | +2720% |
| Contains more CarbsCarbs | +1035.7% |
~equal in
Other
~1.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -95.3% |
| Contains more Mono. FatMonounsaturated fat | +8900% |
| Contains more Poly. FatPolyunsaturated fat | +3734.3% |
