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Watercress vs. Miso — In-Depth Nutrition Comparison

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Summary of differences between watercress and miso

  • Watercress has more vitamin K, vitamin A, and vitamin C, while miso has more copper, iron, manganese, zinc, fiber, and phosphorus.
  • Watercress covers your daily need for vitamin K, 184% more than miso.
  • The amount of sodium in watercress is lower.
  • Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of miso is 61.

These are the specific foods used in this comparison Watercress, raw and Miso.

Infographic

Watercress vs Miso 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%
Miso
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more CalciumCalcium +110.5%
Contains more PotassiumPotassium +57.1%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +128.6%
Contains more IronIron +1145%
Contains more CopperCopper +445.5%
Contains more ZincZinc +2227.3%
Contains more PhosphorusPhosphorus +165%
Contains more ManganeseManganese +252%
Contains more SeleniumSelenium +677.8%

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%
Miso
6
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 0% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin KVitamin K +753.2%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B3Vitamin B3 +353%
Contains more Vitamin B6Vitamin B6 +54.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +111.1%
Contains more CholineCholine +702.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.098mg
~equal in Vitamin B5 ~0.337mg

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
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more WaterWater +121.1%
Contains more ProteinProtein +456.1%
Contains more FatsFats +5910%
Contains more CarbsCarbs +1866.7%
Contains more OtherOther +967.5%

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
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +13875%
Contains more Poly. FatPolyunsaturated fat +8140%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Miso
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Watercress Miso DV% diff.
Vitamin K 250µg 29.3µg 184%
Sodium 41mg 3728mg 160%
Vitamin C 43mg 0mg 48%
Copper 0.077mg 0.42mg 38%
Iron 0.2mg 2.49mg 29%
Manganese 0.244mg 0.859mg 27%
Zinc 0.11mg 2.56mg 22%
Protein 2.3g 12.79g 21%
Fiber 0.5g 5.4g 20%
Polyunsaturated fat 0.035g 2.884g 19%
Vitamin A 160µg 4µg 17%
Phosphorus 60mg 159mg 14%
Choline 9mg 72.2mg 11%
Selenium 0.9µg 7µg 11%
Calories 11kcal 198kcal 9%
Vitamin B2 0.12mg 0.233mg 9%
Fats 0.1g 6.01g 9%
Fructose 6g 8%
Carbs 1.29g 25.37g 8%
Vitamin E 1mg 0.01mg 7%
Calcium 120mg 57mg 6%
Magnesium 21mg 48mg 6%
Vitamin B6 0.129mg 0.199mg 5%
Saturated fat 0.027g 1.025g 5%
Vitamin B3 0.2mg 0.906mg 4%
Potassium 330mg 210mg 4%
Vitamin B12 0µg 0.08µg 3%
Folate 9µg 19µg 3%
Monounsaturated fat 0.008g 1.118g 3%
Vitamin B5 0.31mg 0.337mg 1%
Vitamin B1 0.09mg 0.098mg 1%
Net carbs 0.79g 19.97g N/A
Sugar 0.2g 6.2g N/A
Tryptophan 0.03mg 0.155mg 0%
Threonine 0.133mg 0.479mg 0%
Isoleucine 0.093mg 0.508mg 0%
Leucine 0.166mg 0.82mg 0%
Lysine 0.134mg 0.478mg 0%
Methionine 0.02mg 0.129mg 0%
Phenylalanine 0.114mg 0.486mg 0%
Valine 0.137mg 0.547mg 0%
Histidine 0.04mg 0.243mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Miso
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
23%
Miso
Minerals Daily Need Coverage Score
18%
Watercress
108%
Miso

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 6g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 3687mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.998g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 29)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $3.4)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.