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  6. Watercress vs. True morels

Watercress vs. True morels — In-Depth Nutrition Comparison

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Differences between watercress and true morels

  • Watercress is higher in vitamin A and calcium; however, true morels are richer in iron, copper, vitamin D, phosphorus, zinc, manganese, vitamin B3, and fiber.
  • True morels' daily need coverage for iron is 150% higher.

The food types used in this comparison are Watercress, raw and Mushrooms, morel, raw.

Infographic

Watercress vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more CalciumCalcium +179.1%
Contains more PotassiumPotassium +24.5%
Contains more IronIron +5990%
Contains more CopperCopper +711.7%
Contains more ZincZinc +1745.5%
Contains more PhosphorusPhosphorus +223.3%
Contains less SodiumSodium -48.8%
Contains more ManganeseManganese +140.6%
Contains more SeleniumSelenium +144.4%
~equal in Magnesium ~19mg

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 0% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +70.8%
Contains more Vitamin B3Vitamin B3 +1026%
Contains more Vitamin B5Vitamin B5 +41.9%
~equal in Vitamin B6 ~0.136mg
~equal in Vitamin B12 ~µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Watercress True morels DV% diff.
Vitamin K 250µg 208%
Iron 0.2mg 12.18mg 150%
Copper 0.077mg 0.625mg 61%
Vitamin C 43mg 48%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Phosphorus 60mg 194mg 19%
Vitamin A 160µg 0µg 18%
Zinc 0.11mg 2.03mg 17%
Manganese 0.244mg 0.587mg 15%
Vitamin B3 0.2mg 2.252mg 13%
Fiber 0.5g 2.8g 9%
Calcium 120mg 43mg 8%
Vitamin E 1mg 7%
Vitamin B2 0.12mg 0.205mg 7%
Polyunsaturated fat 0.035g 0.433g 3%
Vitamin B5 0.31mg 0.44mg 3%
Selenium 0.9µg 2.2µg 2%
Vitamin B1 0.09mg 0.069mg 2%
Potassium 330mg 411mg 2%
Choline 9mg 2%
Protein 2.3g 3.12g 2%
Vitamin B6 0.129mg 0.136mg 1%
Calories 11kcal 31kcal 1%
Sodium 41mg 21mg 1%
Carbs 1.29g 5.1g 1%
Fats 0.1g 0.57g 1%
Net carbs 0.79g 2.3g N/A
Magnesium 21mg 19mg 0%
Sugar 0.2g 0.6g N/A
Folate 9µg 9µg 0%
Saturated fat 0.027g 0.065g 0%
Monounsaturated fat 0.008g 0.052g 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%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +35.7%
Contains more FatsFats +470%
Contains more CarbsCarbs +295.3%
Contains more OtherOther +33.3%
~equal in Water ~89.61g

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -58.5%
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +1137.1%

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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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.