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Watercress vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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How are watercress and mcDonald's Big Mac different?

  • Watercress is richer in vitamin A and vitamin C, while mcDonald's Big Mac is higher in vitamin B12, iron, vitamin B3, zinc, and folate.
  • Watercress covers your daily need for vitamin A, 60% more than mcDonald's Big Mac.
  • Watercress contains 108 times more vitamin C than mcDonald's Big Mac. Watercress contains 43mg of vitamin C, while mcDonald's Big Mac contains 0.4mg.
  • Watercress is lower in sodium.
  • McDonald's Big Mac has a higher glycemic index (66) than watercress (32).

Watercress, raw and McDONALD'S, BIG MAC types were used in this article.

Infographic

Watercress vs McDonald's Big Mac 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.
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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more PotassiumPotassium +82.3%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +18.4%
Contains more SeleniumSelenium +∞%
Contains more IronIron +900%
Contains more CopperCopper +27.3%
Contains more ZincZinc +1636.4%
Contains more PhosphorusPhosphorus +103.3%
~equal in Magnesium ~20mg
~equal in Calcium ~116mg

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin CVitamin C +10650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +95.6%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +1592%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +411.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watercress McDonald's Big Mac DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 0.4mg 47%
Vitamin B12 0µg 0.88µg 37%
Fats 0.1g 14.96g 23%
Iron 0.2mg 2mg 23%
Vitamin B3 0.2mg 3.384mg 20%
Protein 2.3g 11.82g 19%
Sodium 41mg 460mg 18%
Vitamin A 160µg 18%
Saturated fat 0.027g 3.803g 17%
Zinc 0.11mg 1.91mg 16%
Cholesterol 0mg 36mg 12%
Calories 11kcal 257kcal 12%
Vitamin B6 0.129mg 10%
Folate 9µg 46µg 9%
Phosphorus 60mg 122mg 9%
Monounsaturated fat 0.008g 3.474g 9%
Vitamin B1 0.09mg 0.176mg 7%
Vitamin B2 0.12mg 0.209mg 7%
Vitamin E 1mg 7%
Carbs 1.29g 20.08g 6%
Vitamin B5 0.31mg 6%
Fiber 0.5g 1.6g 4%
Potassium 330mg 181mg 4%
Choline 9mg 2%
Polyunsaturated fat 0.035g 0.306g 2%
Selenium 0.9µg 2%
Manganese 0.244mg 0.206mg 2%
Copper 0.077mg 0.098mg 2%
Fructose 1.69g 2%
Net carbs 0.79g 18.48g N/A
Magnesium 21mg 20mg 0%
Calcium 120mg 116mg 0%
Sugar 0.2g 3.97g N/A
Trans fat 0g 0.588g N/A
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%

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more WaterWater +85.4%
Contains more ProteinProtein +413.9%
Contains more FatsFats +14860%
Contains more CarbsCarbs +1456.6%
Contains more OtherOther +53.3%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +43325%
Contains more Poly. FatPolyunsaturated fat +774.3%

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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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.