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  6. Watercress vs. Bran raw

Watercress vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between watercress and bran raw

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, fiber, and magnesium.
  • Daily need coverage for manganese for bran raw is 234% higher.
  • Bran raw has a higher glycemic index than watercress.

Food types used in this article are Watercress, raw and Oat bran, raw.

Infographic

Watercress vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +106.9%
Contains more MagnesiumMagnesium +1019%
Contains more PotassiumPotassium +71.5%
Contains more IronIron +2605%
Contains more CopperCopper +423.4%
Contains more ZincZinc +2727.3%
Contains more PhosphorusPhosphorus +1123.3%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +2207.4%
Contains more SeleniumSelenium +4922.2%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +7712.5%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +367%
Contains more Vitamin B5Vitamin B5 +381.9%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more FolateFolate +477.8%
Contains more CholineCholine +257.8%
~equal in Vitamin E ~1.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Bran raw DV% diff.
Manganese 0.244mg 5.63mg 234%
Vitamin K 250µg 3.2µg 206%
Phosphorus 60mg 734mg 96%
Vitamin B1 0.09mg 1.17mg 90%
Selenium 0.9µg 45.2µg 81%
Iron 0.2mg 5.41mg 65%
Fiber 0.5g 15.4g 60%
Magnesium 21mg 235mg 51%
Vitamin C 43mg 0mg 48%
Copper 0.077mg 0.403mg 36%
Protein 2.3g 17.3g 30%
Zinc 0.11mg 3.11mg 27%
Vitamin B5 0.31mg 1.494mg 24%
Carbs 1.29g 66.22g 22%
Vitamin A 160µg 0µg 18%
Polyunsaturated fat 0.035g 2.766g 18%
Calories 11kcal 246kcal 12%
Fats 0.1g 7.03g 11%
Folate 9µg 52µg 11%
Vitamin B2 0.12mg 0.22mg 8%
Potassium 330mg 566mg 7%
Saturated fat 0.027g 1.328g 6%
Calcium 120mg 58mg 6%
Monounsaturated fat 0.008g 2.376g 6%
Vitamin B3 0.2mg 0.934mg 5%
Choline 9mg 32.2mg 4%
Vitamin B6 0.129mg 0.165mg 3%
Sodium 41mg 4mg 2%
Net carbs 0.79g 50.82g N/A
Sugar 0.2g 1.45g N/A
Vitamin E 1mg 1.01mg 0%
Tryptophan 0.03mg 0.335mg 0%
Threonine 0.133mg 0.502mg 0%
Isoleucine 0.093mg 0.668mg 0%
Leucine 0.166mg 1.374mg 0%
Lysine 0.134mg 0.76mg 0%
Methionine 0.02mg 0.335mg 0%
Phenylalanine 0.114mg 0.908mg 0%
Valine 0.137mg 0.964mg 0%
Histidine 0.04mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1352.1%
Contains more ProteinProtein +652.2%
Contains more FatsFats +6930%
Contains more CarbsCarbs +5033.3%
Contains more OtherOther +141.7%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +29600%
Contains more Poly. FatPolyunsaturated fat +7802.9%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.