Watercress vs. Shiitake — In-Depth Nutrition Comparison
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How are watercress and shiitake different?
- Watercress is higher in calcium; however, shiitake is richer in vitamin B5, vitamin B3, vitamin B6, selenium, zinc, fiber, vitamin B2, phosphorus, and copper.
- Daily need coverage for vitamin B5 for shiitake is 24% higher.
- Watercress contains 60 times more calcium than shiitake. While watercress contains 120mg of calcium, shiitake contains only 2mg.
Watercress, raw and Mushrooms, shiitake, raw are the varieties used in this article.
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 CalciumCalcium | +5900% |
| Contains more IronIron | +105% |
| Contains more CopperCopper | +84.4% |
| Contains more ZincZinc | +836.4% |
| Contains more PhosphorusPhosphorus | +86.7% |
| Contains less SodiumSodium | -78% |
| Contains more SeleniumSelenium | +533.3% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +500% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +80.8% |
| Contains more Vitamin B3Vitamin B3 | +1838.5% |
| Contains more Vitamin B5Vitamin B5 | +383.9% |
| Contains more Vitamin B6Vitamin B6 | +127.1% |
| Contains more FolateFolate | +44.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 43mg | 48% | |
| Vitamin B5 | 0.31mg | 1.5mg | 24% |
| Vitamin B3 | 0.2mg | 3.877mg | 23% |
| Vitamin A | 160µg | 18% | |
| Vitamin B6 | 0.129mg | 0.293mg | 13% |
| Calcium | 120mg | 2mg | 12% |
| Selenium | 0.9µg | 5.7µg | 9% |
| Fiber | 0.5g | 2.5g | 8% |
| Zinc | 0.11mg | 1.03mg | 8% |
| Vitamin E | 1mg | 7% | |
| Phosphorus | 60mg | 112mg | 7% |
| Vitamin B2 | 0.12mg | 0.217mg | 7% |
| Copper | 0.077mg | 0.142mg | 7% |
| Vitamin B1 | 0.09mg | 0.015mg | 6% |
| Iron | 0.2mg | 0.41mg | 3% |
| Vitamin D | 0IU | 18IU | 2% |
| Carbs | 1.29g | 6.79g | 2% |
| Choline | 9mg | 2% | |
| Vitamin D | 0µg | 0.4µg | 2% |
| Folate | 9µg | 13µg | 1% |
| Calories | 11kcal | 34kcal | 1% |
| Manganese | 0.244mg | 0.23mg | 1% |
| Sodium | 41mg | 9mg | 1% |
| Potassium | 330mg | 304mg | 1% |
| Fats | 0.1g | 0.49g | 1% |
| Protein | 2.3g | 2.24g | 0% |
| Net carbs | 0.79g | 4.29g | N/A |
| Magnesium | 21mg | 20mg | 0% |
| Sugar | 0.2g | 2.38g | N/A |
| Saturated fat | 0.027g | 0% | |
| Monounsaturated fat | 0.008g | 0% | |
| Polyunsaturated fat | 0.035g | 0% | |
| Tryptophan | 0.03mg | 0.011mg | 0% |
| Threonine | 0.133mg | 0.134mg | 0% |
| Isoleucine | 0.093mg | 0.111mg | 0% |
| Leucine | 0.166mg | 0.189mg | 0% |
| Lysine | 0.134mg | 0.134mg | 0% |
| Methionine | 0.02mg | 0.033mg | 0% |
| Phenylalanine | 0.114mg | 0.111mg | 0% |
| Valine | 0.137mg | 0.145mg | 0% |
| Histidine | 0.04mg | 0.056mg | 0% |
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:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
| Contains more OtherOther | +62.2% |
| Contains more FatsFats | +390% |
| Contains more CarbsCarbs | +426.4% |
~equal in
Protein
~2.24g
~equal in
Water
~89.74g
