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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 RAE, 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
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.
Watercress
Watercress
6
:
4
Mustard Greens
Mustard Greens
Contains more Magnesium +61.5%
Contains more Phosphorus +42.9%
Contains more Potassium +103.7%
Contains more Selenium +50%
Contains more Iron +335%
Contains less Sodium -78%
Contains more Zinc +100%
Contains more Copper +89.6%
Equal in Calcium - 118
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Magnesium +61.5%
Contains more Phosphorus +42.9%
Contains more Potassium +103.7%
Contains more Selenium +50%
Contains more Iron +335%
Contains less Sodium -78%
Contains more Zinc +100%
Contains more Copper +89.6%
Equal in Calcium - 118

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.
Watercress
Watercress
5
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin C +70%
Contains more Vitamin B1 +119.5%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B5 +158.3%
Contains more Vitamin B6 +31.6%
Contains more Vitamin A +287.7%
Contains more Vitamin E +78%
Contains more Vitamin B3 +116.5%
Contains more Vitamin K +137.1%
Equal in Folate - 9
Watercress
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%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin C +70%
Contains more Vitamin B1 +119.5%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B5 +158.3%
Contains more Vitamin B6 +31.6%
Contains more Vitamin A +287.7%
Contains more Vitamin E +78%
Contains more Vitamin B3 +116.5%
Contains more Vitamin K +137.1%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
2
:
3
Mustard Greens
Mustard Greens
Contains more Other +76.5%
Contains more Protein +11.3%
Contains more Fats +370%
Contains more Carbs +249.6%
Equal in Water - 91.78
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Mustard Greens
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 Other +76.5%
Contains more Protein +11.3%
Contains more Fats +370%
Contains more Carbs +249.6%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
0
:
3
Mustard Greens
Mustard Greens
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +1275%
Contains more Polyunsaturated fat +31.4%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +1275%
Contains more Polyunsaturated 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.
Watercress Mustard Greens
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Mustard Greens Opinion
Net carbs 0.79g 2.51g Mustard Greens
Protein 2.3g 2.56g Mustard Greens
Fats 0.1g 0.47g Mustard Greens
Carbs 1.29g 4.51g Mustard Greens
Calories 11kcal 26kcal Mustard Greens
Sugar 0.2g 1.41g Watercress
Fiber 0.5g 2g Mustard Greens
Calcium 120mg 118mg Watercress
Iron 0.2mg 0.87mg Mustard Greens
Magnesium 21mg 13mg Watercress
Phosphorus 60mg 42mg Watercress
Potassium 330mg 162mg Watercress
Sodium 41mg 9mg Mustard Greens
Zinc 0.11mg 0.22mg Mustard Greens
Copper 0.077mg 0.146mg Mustard Greens
Manganese 0.244mg Watercress
Selenium 0.9µg 0.6µg Watercress
Vitamin A 3191IU 12370IU Mustard Greens
Vitamin A RAE 160µg 618µg Mustard Greens
Vitamin E 1mg 1.78mg Mustard Greens
Vitamin C 43mg 25.3mg Watercress
Vitamin B1 0.09mg 0.041mg Watercress
Vitamin B2 0.12mg 0.063mg Watercress
Vitamin B3 0.2mg 0.433mg Mustard Greens
Vitamin B5 0.31mg 0.12mg Watercress
Vitamin B6 0.129mg 0.098mg Watercress
Folate 9µg 9µg
Vitamin K 250µg 592.7µg Mustard Greens
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.027g 0.012g Mustard Greens
Monounsaturated Fat 0.008g 0.11g Mustard Greens
Polyunsaturated fat 0.035g 0.046g 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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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
91%
Watercress
201%
Mustard Greens
Minerals Daily Need Coverage Score
18%
Watercress
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.21g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.4)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.015g)
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 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

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.