Watercress vs. Macadamia — In-Depth Nutrition Comparison
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Important differences between watercress and macadamia
- Watercress has more vitamin A and vitamin C; however, macadamia is richer in manganese, vitamin B1, copper, iron, fiber, magnesium, and phosphorus.
- Macadamia's daily need coverage for manganese is 169% more.
- Watercress contains less saturated fat.
- Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of macadamia is 10.
The food varieties used in the comparison are Watercress, raw and Nuts, macadamia nuts, 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.
| Contains more CalciumCalcium | +41.2% |
| Contains more MagnesiumMagnesium | +519% |
| Contains more PotassiumPotassium | +11.5% |
| Contains more IronIron | +1745% |
| Contains more CopperCopper | +881.8% |
| Contains more ZincZinc | +1081.8% |
| Contains more PhosphorusPhosphorus | +213.3% |
| Contains less SodiumSodium | -87.8% |
| Contains more ManganeseManganese | +1593% |
| Contains more SeleniumSelenium | +300% |
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.
| Contains more Vitamin CVitamin C | +3483.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +85.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1227.8% |
| Contains more Vitamin B2Vitamin B2 | +35% |
| Contains more Vitamin B3Vitamin B3 | +1136.5% |
| Contains more Vitamin B5Vitamin B5 | +144.5% |
| Contains more Vitamin B6Vitamin B6 | +113.2% |
| Contains more FolateFolate | +22.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Manganese | 0.244mg | 4.131mg | 169% |
| Monounsaturated fat | 0.008g | 58.877g | 147% |
| Fats | 0.1g | 75.77g | 116% |
| Vitamin B1 | 0.09mg | 1.195mg | 92% |
| Copper | 0.077mg | 0.756mg | 75% |
| Saturated fat | 0.027g | 12.061g | 55% |
| Vitamin C | 43mg | 1.2mg | 46% |
| Iron | 0.2mg | 3.69mg | 44% |
| Calories | 11kcal | 718kcal | 35% |
| Fiber | 0.5g | 8.6g | 32% |
| Magnesium | 21mg | 130mg | 26% |
| Phosphorus | 60mg | 188mg | 18% |
| Vitamin A | 160µg | 0µg | 18% |
| Vitamin B3 | 0.2mg | 2.473mg | 14% |
| Protein | 2.3g | 7.91g | 11% |
| Zinc | 0.11mg | 1.3mg | 11% |
| Vitamin B6 | 0.129mg | 0.275mg | 11% |
| Polyunsaturated fat | 0.035g | 1.502g | 10% |
| Vitamin B5 | 0.31mg | 0.758mg | 9% |
| Selenium | 0.9µg | 3.6µg | 5% |
| Carbs | 1.29g | 13.82g | 4% |
| Calcium | 120mg | 85mg | 4% |
| Vitamin B2 | 0.12mg | 0.162mg | 3% |
| Vitamin E | 1mg | 0.54mg | 3% |
| Sodium | 41mg | 5mg | 2% |
| Choline | 9mg | 2% | |
| Potassium | 330mg | 368mg | 1% |
| Folate | 9µg | 11µg | 1% |
| Net carbs | 0.79g | 5.22g | N/A |
| Sugar | 0.2g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Tryptophan | 0.03mg | 0.067mg | 0% |
| Threonine | 0.133mg | 0.37mg | 0% |
| Isoleucine | 0.093mg | 0.314mg | 0% |
| Leucine | 0.166mg | 0.602mg | 0% |
| Lysine | 0.134mg | 0.018mg | 0% |
| Methionine | 0.02mg | 0.023mg | 0% |
| Phenylalanine | 0.114mg | 0.665mg | 0% |
| Valine | 0.137mg | 0.363mg | 0% |
| Histidine | 0.04mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
| Contains more WaterWater | +6893.4% |
| Contains more ProteinProtein | +243.9% |
| Contains more FatsFats | +75670% |
| Contains more CarbsCarbs | +971.3% |
~equal in
Other
~1.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +735862.5% |
| Contains more Poly. FatPolyunsaturated fat | +4191.4% |
