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  6. Watercress vs. Mustard Greens

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.

Infographic

Watercress vs Mustard Greens 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
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%
~equal in Calcium ~118mg

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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
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 +286.3%
Contains more Vitamin EVitamin E +78%
Contains more Vitamin B3Vitamin B3 +116.5%
Contains more Vitamin KVitamin K +137.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Watercress Mustard Greens DV% diff.
Vitamin K 250µg 592.7µg 286%
Vitamin A 160µg 618µg 51%
Vitamin C 43mg 25.3mg 20%
Manganese 0.244mg 11%
Iron 0.2mg 0.87mg 8%
Copper 0.077mg 0.146mg 8%
Fiber 0.5g 2g 6%
Vitamin E 1mg 1.78mg 5%
Potassium 330mg 162mg 5%
Vitamin B5 0.31mg 0.12mg 4%
Vitamin B2 0.12mg 0.063mg 4%
Vitamin B1 0.09mg 0.041mg 4%
Phosphorus 60mg 42mg 3%
Magnesium 21mg 13mg 2%
Vitamin B6 0.129mg 0.098mg 2%
Choline 9mg 0.4mg 2%
Vitamin B3 0.2mg 0.433mg 1%
Protein 2.3g 2.56g 1%
Calories 11kcal 26kcal 1%
Selenium 0.9µg 0.6µg 1%
Sodium 41mg 9mg 1%
Zinc 0.11mg 0.22mg 1%
Carbs 1.29g 4.51g 1%
Fats 0.1g 0.47g 1%
Net carbs 0.79g 2.51g N/A
Calcium 120mg 118mg 0%
Sugar 0.2g 1.41g N/A
Folate 9µg 9µg 0%
Saturated fat 0.027g 0.012g 0%
Monounsaturated fat 0.008g 0.11g 0%
Polyunsaturated fat 0.035g 0.046g 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%

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% 92%
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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
7% 65% 27%
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%

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.