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Watercress vs Mustard Greens - In-Depth Nutrition Comparison

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Differences between Watercress and Mustard Greens

  • Mustard Greens are higher than Watercress in Vitamin C, Iron, Fiber, Copper, Vitamin E , and Vitamin K.
  • Mustard Greens' daily need coverage for Vitamin C is 30% higher.
  • Watercress has 18 times more Choline than Mustard Greens. While Watercress has 9mg of Choline, Mustard Greens have only 0.5mg.

The food types used in this comparison are Watercress, raw and Mustard greens, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +720%
Contains more Magnesium +52.4%
Contains more Potassium +16.4%
Contains less Sodium -51.2%
Contains more Zinc +127.3%
Contains more Copper +114.3%
Equal in Calcium - 115
Equal in Phosphorus - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Iron +720%
Contains more Magnesium +52.4%
Contains more Potassium +16.4%
Contains less Sodium -51.2%
Contains more Zinc +127.3%
Contains more Copper +114.3%
Equal in Calcium - 115
Equal in Phosphorus - 58

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +47.6%
Contains more Vitamin E +101%
Contains more Vitamin C +62.8%
Contains more Vitamin B3 +300%
Contains more Vitamin B6 +39.5%
Contains more Folate +33.3%
Equal in Vitamin A - 3024
Equal in Vitamin B2 - 0.11
Equal in Vitamin K - 257.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +47.6%
Contains more Vitamin E +101%
Contains more Vitamin C +62.8%
Contains more Vitamin B3 +300%
Contains more Vitamin B6 +39.5%
Contains more Folate +33.3%
Equal in Vitamin A - 3024
Equal in Vitamin B2 - 0.11
Equal in Vitamin K - 257.5

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Watercress Mustard Greens
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Mustard Greens Opinion
Net carbs 0.79g 1.47g Mustard Greens
Protein 2.3g 2.86g Mustard Greens
Fats 0.1g 0.42g Mustard Greens
Carbs 1.29g 4.67g Mustard Greens
Calories 11kcal 27kcal Mustard Greens
Starch g g
Fructose g g
Sugar 0.2g 1.32g Watercress
Fiber 0.5g 3.2g Mustard Greens
Calcium 120mg 115mg Watercress
Iron 0.2mg 1.64mg Mustard Greens
Magnesium 21mg 32mg Mustard Greens
Phosphorus 60mg 58mg Watercress
Potassium 330mg 384mg Mustard Greens
Sodium 41mg 20mg Mustard Greens
Zinc 0.11mg 0.25mg Mustard Greens
Copper 0.077mg 0.165mg Mustard Greens
Vitamin A 3191IU 3024IU Watercress
Vitamin E 1mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 43mg 70mg Mustard Greens
Vitamin B1 0.09mg 0.08mg Watercress
Vitamin B2 0.12mg 0.11mg Watercress
Vitamin B3 0.2mg 0.8mg Mustard Greens
Vitamin B5 0.31mg 0.21mg Watercress
Vitamin B6 0.129mg 0.18mg Mustard Greens
Folate 9µg 12µg Mustard Greens
Vitamin B12 0µg 0µg
Vitamin K 250µg 257.5µg Mustard Greens
Tryptophan 0.03mg mg Watercress
Threonine 0.133mg mg Watercress
Isoleucine 0.093mg mg Watercress
Leucine 0.166mg mg Watercress
Lysine 0.134mg mg Watercress
Methionine 0.02mg mg Watercress
Phenylalanine 0.114mg mg Watercress
Valine 0.137mg mg Watercress
Histidine 0.04mg mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.01g Mustard Greens
Monounsaturated Fat 0.008g 0.092g Mustard Greens
Polyunsaturated fat 0.035g 0.038g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
91
Watercress
102
Mustard Greens
Mineral Summary Score
18
Watercress
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Watercress
17%
Mustard Greens
Carbohydrates
1%
Watercress
5%
Mustard Greens
Fats
0%
Watercress
2%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.12g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.017g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169256/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.