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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
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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 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% 191% 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% 181% 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 ~3024IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~257.5µg

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

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
Calories 11kcal 27kcal Mustard Greens Raw
Protein 2.3g 2.86g Mustard Greens Raw
Fats 0.1g 0.42g Mustard Greens Raw
Vitamin C 43mg 70mg Mustard Greens Raw
Net carbs 0.79g 1.47g Mustard Greens Raw
Carbs 1.29g 4.67g Mustard Greens Raw
Magnesium 21mg 32mg Mustard Greens Raw
Calcium 120mg 115mg Watercress
Potassium 330mg 384mg Mustard Greens Raw
Iron 0.2mg 1.64mg Mustard Greens Raw
Sugar 0.2g 1.32g Watercress
Fiber 0.5g 3.2g Mustard Greens Raw
Copper 0.077mg 0.165mg Mustard Greens Raw
Zinc 0.11mg 0.25mg Mustard Greens Raw
Phosphorus 60mg 58mg Watercress
Sodium 41mg 20mg Mustard Greens Raw
Vitamin A 3191IU 3024IU Watercress
Vitamin A 160µg 151µg Watercress
Vitamin E 1mg 2.01mg Mustard Greens Raw
Manganese 0.244mg Watercress
Selenium 0.9µg 0.9µg
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
Vitamin K 250µg 257.5µg Mustard Greens Raw
Folate 9µg 12µg Mustard Greens Raw
Choline 9mg 0.5mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
84%
Watercress
94%
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.