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  6. Watercress vs. Mung bean

Watercress vs. Mung bean — In-Depth Nutrition Comparison

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Differences between watercress and mung beans

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, mung beans are richer in folate, copper, iron, fiber, vitamin B1, phosphorus, and magnesium.
  • Watercress's daily need coverage for vitamin K is 201% higher.
  • Watercress has 28 times more vitamin A than mung beans. While watercress has 3191IU of vitamin A, mung beans have only 114IU.

The food types used in this comparison are Watercress, raw and Mung beans, mature seeds, raw.

Infographic

Watercress vs Mung bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more MagnesiumMagnesium +800%
Contains more PotassiumPotassium +277.6%
Contains more IronIron +3270%
Contains more CopperCopper +1122.1%
Contains more ZincZinc +2336.4%
Contains more PhosphorusPhosphorus +511.7%
Contains less SodiumSodium -63.4%
Contains more ManganeseManganese +324.2%
Contains more SeleniumSelenium +811.1%
~equal in Calcium ~132mg

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +795.8%
Contains more Vitamin AVitamin A +2566.7%
Contains more Vitamin EVitamin E +96.1%
Contains more Vitamin KVitamin K +2677.8%
Contains more Vitamin B1Vitamin B1 +590%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B3Vitamin B3 +1025.5%
Contains more Vitamin B5Vitamin B5 +516.1%
Contains more Vitamin B6Vitamin B6 +196.1%
Contains more FolateFolate +6844.4%
Contains more CholineCholine +987.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Mung bean DV% diff.
Vitamin K 250µg 9µg 201%
Folate 9µg 625µg 154%
Copper 0.077mg 0.941mg 96%
Iron 0.2mg 6.74mg 82%
Fiber 0.5g 16.3g 63%
Vitamin B1 0.09mg 0.621mg 44%
Phosphorus 60mg 367mg 44%
Protein 2.3g 23.86g 43%
Vitamin C 43mg 4.8mg 42%
Magnesium 21mg 189mg 40%
Manganese 0.244mg 1.035mg 34%
Vitamin B5 0.31mg 1.91mg 32%
Potassium 330mg 1246mg 27%
Zinc 0.11mg 2.68mg 23%
Carbs 1.29g 62.62g 20%
Vitamin B6 0.129mg 0.382mg 19%
Calories 11kcal 347kcal 17%
Vitamin A 160µg 6µg 17%
Choline 9mg 97.9mg 16%
Selenium 0.9µg 8.2µg 13%
Vitamin B3 0.2mg 2.251mg 13%
Vitamin B2 0.12mg 0.233mg 9%
Vitamin E 1mg 0.51mg 3%
Fats 0.1g 1.15g 2%
Polyunsaturated fat 0.035g 0.384g 2%
Saturated fat 0.027g 0.348g 1%
Calcium 120mg 132mg 1%
Sodium 41mg 15mg 1%
Net carbs 0.79g 46.32g N/A
Sugar 0.2g 6.6g N/A
Monounsaturated fat 0.008g 0.161g 0%
Tryptophan 0.03mg 0.26mg 0%
Threonine 0.133mg 0.782mg 0%
Isoleucine 0.093mg 1.008mg 0%
Leucine 0.166mg 1.847mg 0%
Lysine 0.134mg 1.664mg 0%
Methionine 0.02mg 0.286mg 0%
Phenylalanine 0.114mg 1.443mg 0%
Valine 0.137mg 1.237mg 0%
Histidine 0.04mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +950.9%
Contains more ProteinProtein +937.4%
Contains more FatsFats +1050%
Contains more CarbsCarbs +4754.3%
Contains more OtherOther +176.7%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +1912.5%
Contains more Poly. FatPolyunsaturated fat +997.1%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.