Watercress vs. Mustard Greens — In-Depth Nutrition Comparison
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Important differences between Watercress and Mustard Greens
- Watercress has more Vitamin C, however, Mustard Greens is richer in Vitamin K, Vitamin A, Iron, Copper, Fiber, and Vitamin E.
- Mustard Greens's daily need coverage for Vitamin K is 286% more.
- Watercress contains 23 times more Choline than Mustard Greens. Watercress contains 9mg of Choline, while Mustard Greens contains 0.4mg.
The food varieties used in the comparison are Watercress, raw and Mustard greens, cooked, boiled, drained, without salt.
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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 MagnesiumMagnesium | +61.5% |
| Contains more PotassiumPotassium | +103.7% |
| Contains more PhosphorusPhosphorus | +42.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +50% |
| Contains more IronIron | +335% |
| Contains more CopperCopper | +89.6% |
| Contains more ZincZinc | +100% |
| Contains less SodiumSodium | -78% |
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 | +70% |
| Contains more Vitamin B1Vitamin B1 | +119.5% |
| Contains more Vitamin B2Vitamin B2 | +90.5% |
| Contains more Vitamin B5Vitamin B5 | +158.3% |
| Contains more Vitamin B6Vitamin B6 | +31.6% |
| Contains more CholineCholine | +2150% |
| Contains more Vitamin AVitamin A | +287.7% |
| Contains more Vitamin EVitamin E | +78% |
| Contains more Vitamin B3Vitamin B3 | +116.5% |
| Contains more Vitamin KVitamin K | +137.1% |
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:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more OtherOther | +76.5% |
| Contains more ProteinProtein | +11.3% |
| Contains more FatsFats | +370% |
| Contains more CarbsCarbs | +249.6% |
~equal in
Water
~91.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.027 g
Monounsaturated Fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated Fat:
Sat. Fat
0.012 g
Monounsaturated Fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains less Sat. FatSaturated Fat | -55.6% |
| Contains more Mono. FatMonounsaturated Fat | +1275% |
| Contains more Poly. FatPolyunsaturated fat | +31.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 11kcal | 26kcal |
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| Protein | 2.3g | 2.56g |
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| Fats | 0.1g | 0.47g |
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| Vitamin C | 43mg | 25.3mg |
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| Net carbs | 0.79g | 2.51g |
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| Carbs | 1.29g | 4.51g |
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| Magnesium | 21mg | 13mg |
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| Calcium | 120mg | 118mg |
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| Potassium | 330mg | 162mg |
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| Iron | 0.2mg | 0.87mg |
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| Sugar | 0.2g | 1.41g |
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| Fiber | 0.5g | 2g |
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| Copper | 0.077mg | 0.146mg |
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| Zinc | 0.11mg | 0.22mg |
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| Phosphorus | 60mg | 42mg |
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| Sodium | 41mg | 9mg |
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| Vitamin A | 3191IU | 12370IU |
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| Vitamin A | 160µg | 618µg |
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| Vitamin E | 1mg | 1.78mg |
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| Manganese | 0.244mg |
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| Selenium | 0.9µg | 0.6µg |
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| Vitamin B1 | 0.09mg | 0.041mg |
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| Vitamin B2 | 0.12mg | 0.063mg |
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| Vitamin B3 | 0.2mg | 0.433mg |
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| Vitamin B5 | 0.31mg | 0.12mg |
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| Vitamin B6 | 0.129mg | 0.098mg |
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| Vitamin K | 250µg | 592.7µg |
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| Folate | 9µg | 9µg | |
| Choline | 9mg | 0.4mg |
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| Saturated Fat | 0.027g | 0.012g |
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| Monounsaturated Fat | 0.008g | 0.11g |
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| Polyunsaturated fat | 0.035g | 0.046g |
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| Tryptophan | 0.03mg |
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| Threonine | 0.133mg |
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| Isoleucine | 0.093mg |
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| Leucine | 0.166mg |
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| Lysine | 0.134mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.137mg |
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| Histidine | 0.04mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
84%
186%
Minerals Daily Need Coverage Score
18%
17%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 1.21g)
Which food is cheaper?
Watercress is cheaper (difference - $1.4)
Which food is richer in minerals?
Watercress is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.015g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.