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  6. Watercress vs. Mustard Greens Raw

Watercress vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Differences between Watercress and Mustard Greens Raw

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

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

Infographic

Watercress vs Mustard Greens Raw 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
3
:
6
Mustard Greens Raw
Mustard Greens Raw
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
Equal in Selenium - 0.9
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
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
Equal in Selenium - 0.9

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
4
:
6
Mustard Greens Raw
Mustard Greens Raw
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
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 Raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
1
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +24.3%
Contains more Fats +320%
Contains more Carbs +262%
Contains more Other +12.5%
Equal in Water - 90.7
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 Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Protein +24.3%
Contains more Fats +320%
Contains more Carbs +262%
Contains more Other +12.5%
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
0
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains less Saturated Fat -63%
Contains more Monounsaturated Fat +1050%
Equal in Polyunsaturated fat - 0.038
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -63%
Contains more Monounsaturated Fat +1050%
Equal in Polyunsaturated fat - 0.038

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 Raw
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 Raw Opinion
Net carbs 0.79g 1.47g Mustard Greens Raw
Protein 2.3g 2.86g Mustard Greens Raw
Fats 0.1g 0.42g Mustard Greens Raw
Carbs 1.29g 4.67g Mustard Greens Raw
Calories 11kcal 27kcal Mustard Greens Raw
Sugar 0.2g 1.32g Watercress
Fiber 0.5g 3.2g Mustard Greens Raw
Calcium 120mg 115mg Watercress
Iron 0.2mg 1.64mg Mustard Greens Raw
Magnesium 21mg 32mg Mustard Greens Raw
Phosphorus 60mg 58mg Watercress
Potassium 330mg 384mg Mustard Greens Raw
Sodium 41mg 20mg Mustard Greens Raw
Zinc 0.11mg 0.25mg Mustard Greens Raw
Copper 0.077mg 0.165mg Mustard Greens Raw
Manganese 0.244mg Watercress
Selenium 0.9µg 0.9µg
Vitamin A 3191IU 3024IU Watercress
Vitamin A RAE 160µg 151µg Watercress
Vitamin E 1mg 2.01mg Mustard Greens Raw
Vitamin C 43mg 70mg Mustard Greens Raw
Vitamin B1 0.09mg 0.08mg Watercress
Vitamin B2 0.12mg 0.11mg Watercress
Vitamin B3 0.2mg 0.8mg Mustard Greens Raw
Vitamin B5 0.31mg 0.21mg Watercress
Vitamin B6 0.129mg 0.18mg Mustard Greens Raw
Folate 9µg 12µg Mustard Greens Raw
Vitamin K 250µg 257.5µg Mustard Greens Raw
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 0.01g Mustard Greens Raw
Monounsaturated Fat 0.008g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.035g 0.038g Mustard Greens Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
18%
Watercress
25%
Mustard Greens Raw

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 Raw
Mustard Greens Raw contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw 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

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 Raw - 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.