Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Mustard Greens Raw

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

Compare

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.
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +16.4%
Contains more IronIron +720%
Contains more CopperCopper +114.3%
Contains more ZincZinc +127.3%
Contains less SodiumSodium -51.2%
~equal in Calcium ~115mg
~equal in Phosphorus ~58mg
~equal in Selenium ~0.9µg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more CholineCholine +1700%
Contains more Vitamin CVitamin C +62.8%
Contains more Vitamin EVitamin E +101%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more FolateFolate +33.3%
~equal in Vitamin A ~151µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~257.5µg

All nutrients comparison - raw data values

Nutrient Watercress Mustard Greens Raw DV% diff.
Vitamin C 43mg 70mg 30%
Iron 0.2mg 1.64mg 18%
Manganese 0.244mg 11%
Fiber 0.5g 3.2g 11%
Copper 0.077mg 0.165mg 10%
Vitamin E 1mg 2.01mg 7%
Vitamin K 250µg 257.5µg 6%
Vitamin B3 0.2mg 0.8mg 4%
Vitamin B6 0.129mg 0.18mg 4%
Magnesium 21mg 32mg 3%
Potassium 330mg 384mg 2%
Vitamin B5 0.31mg 0.21mg 2%
Choline 9mg 0.5mg 2%
Folate 9µg 12µg 1%
Vitamin B2 0.12mg 0.11mg 1%
Protein 2.3g 2.86g 1%
Calories 11kcal 27kcal 1%
Vitamin B1 0.09mg 0.08mg 1%
Vitamin A 160µg 151µg 1%
Sodium 41mg 20mg 1%
Zinc 0.11mg 0.25mg 1%
Calcium 120mg 115mg 1%
Carbs 1.29g 4.67g 1%
Fats 0.1g 0.42g 0%
Net carbs 0.79g 1.47g N/A
Sugar 0.2g 1.32g N/A
Phosphorus 60mg 58mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.027g 0.01g 0%
Monounsaturated fat 0.008g 0.092g 0%
Polyunsaturated fat 0.035g 0.038g 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +24.3%
Contains more FatsFats +320%
Contains more CarbsCarbs +262%
Contains more OtherOther +12.5%
~equal in Water ~90.7g

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +1050%
~equal in Polyunsaturated fat ~0.038g

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.