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  6. Watercress vs. Pistachio

Watercress vs. Pistachio — In-Depth Nutrition Comparison

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Important differences between watercress and pistachios

  • Watercress has more vitamin A and vitamin C; however, pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, iron, manganese, and fiber.
  • Pistachios' daily need coverage for copper is 136% more.
  • Watercress contains 8 times more vitamin C than pistachios. Watercress contains 43mg of vitamin C, while pistachios contain 5.6mg.
  • Watercress contains less saturated fat.

The food varieties used in the comparison are Watercress, raw and Nuts, pistachio nuts, raw.

Infographic

Watercress vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more CalciumCalcium +14.3%
Contains more MagnesiumMagnesium +476.2%
Contains more PotassiumPotassium +210.6%
Contains more IronIron +1860%
Contains more CopperCopper +1588.3%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +716.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +391.8%
Contains more SeleniumSelenium +677.8%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin CVitamin C +667.9%
Contains more Vitamin AVitamin A +515.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +186%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +550%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin B6Vitamin B6 +1217.8%
Contains more FolateFolate +466.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Pistachio DV% diff.
Vitamin K 250µg 208%
Copper 0.077mg 1.3mg 136%
Vitamin B6 0.129mg 1.7mg 121%
Polyunsaturated fat 0.035g 14.38g 96%
Fats 0.1g 45.32g 70%
Vitamin B1 0.09mg 0.87mg 65%
Phosphorus 60mg 490mg 61%
Monounsaturated fat 0.008g 23.257g 58%
Iron 0.2mg 3.92mg 47%
Vitamin C 43mg 5.6mg 42%
Manganese 0.244mg 1.2mg 42%
Fiber 0.5g 10.6g 40%
Protein 2.3g 20.16g 36%
Saturated fat 0.027g 5.907g 27%
Calories 11kcal 560kcal 27%
Magnesium 21mg 121mg 24%
Potassium 330mg 1025mg 20%
Zinc 0.11mg 2.2mg 19%
Vitamin A 160µg 26µg 15%
Vitamin E 1mg 2.86mg 12%
Selenium 0.9µg 7µg 11%
Folate 9µg 51µg 11%
Carbs 1.29g 27.17g 9%
Vitamin B3 0.2mg 1.3mg 7%
Vitamin B5 0.31mg 0.52mg 4%
Vitamin B2 0.12mg 0.16mg 3%
Sodium 41mg 1mg 2%
Calcium 120mg 105mg 2%
Choline 9mg 2%
Starch 1.67g 1%
Net carbs 0.79g 16.57g N/A
Sugar 0.2g 7.66g N/A
Tryptophan 0.03mg 0.251mg 0%
Threonine 0.133mg 0.684mg 0%
Isoleucine 0.093mg 0.917mg 0%
Leucine 0.166mg 1.604mg 0%
Lysine 0.134mg 1.138mg 0%
Methionine 0.02mg 0.36mg 0%
Phenylalanine 0.114mg 1.092mg 0%
Valine 0.137mg 1.249mg 0%
Histidine 0.04mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +2076.4%
Contains more ProteinProtein +776.5%
Contains more FatsFats +45220%
Contains more CarbsCarbs +2006.2%
Contains more OtherOther +148.3%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +290612.5%
Contains more Poly. FatPolyunsaturated fat +40985.7%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.