Watercress vs. Oatmeal — In-Depth Nutrition Comparison
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The main differences between watercress and oatmeal
- Watercress has more vitamin K, vitamin A, vitamin C, and potassium; however, oatmeal has more iron, vitamin B3, vitamin B1, manganese, vitamin B6, and folate.
- Daily need coverage for vitamin K for watercress is 208% higher.
- Oatmeal has a higher glycemic index than watercress.
Food types used in this article are Watercress, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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 | +50% |
| Contains more PotassiumPotassium | +441% |
| Contains more CopperCopper | +16.7% |
| Contains less SodiumSodium | -16.3% |
| Contains more MagnesiumMagnesium | +23.8% |
| Contains more IronIron | +2880% |
| Contains more ZincZinc | +463.6% |
| Contains more PhosphorusPhosphorus | +28.3% |
| Contains more ManganeseManganese | +128.7% |
| Contains more SeleniumSelenium | +455.6% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +23.1% |
| Contains more Vitamin EVitamin E | +1328.6% |
| Contains more Vitamin KVitamin K | +62400% |
| Contains more CholineCholine | +91.5% |
| Contains more Vitamin B1Vitamin B1 | +188.9% |
| Contains more Vitamin B2Vitamin B2 | +79.2% |
| Contains more Vitamin B3Vitamin B3 | +1412.5% |
| Contains more Vitamin B6Vitamin B6 | +124.8% |
| Contains more FolateFolate | +388.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 0.4µg | 208% |
| Iron | 0.2mg | 5.96mg | 72% |
| Vitamin C | 43mg | 0mg | 48% |
| Vitamin B3 | 0.2mg | 3.025mg | 18% |
| Vitamin B1 | 0.09mg | 0.26mg | 14% |
| Manganese | 0.244mg | 0.558mg | 14% |
| Vitamin B6 | 0.129mg | 0.29mg | 12% |
| Folate | 9µg | 44µg | 9% |
| Potassium | 330mg | 61mg | 8% |
| Vitamin B2 | 0.12mg | 0.215mg | 7% |
| Selenium | 0.9µg | 5µg | 7% |
| Vitamin E | 1mg | 0.07mg | 6% |
| Fiber | 0.5g | 1.7g | 5% |
| Zinc | 0.11mg | 0.62mg | 5% |
| Calcium | 120mg | 80mg | 4% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.035g | 0.426g | 3% |
| Calories | 11kcal | 68kcal | 3% |
| Vitamin A | 160µg | 130µg | 3% |
| Carbs | 1.29g | 11.67g | 3% |
| Phosphorus | 60mg | 77mg | 2% |
| Fats | 0.1g | 1.36g | 2% |
| Monounsaturated fat | 0.008g | 0.391g | 1% |
| Choline | 9mg | 4.7mg | 1% |
| Saturated fat | 0.027g | 0.226g | 1% |
| Copper | 0.077mg | 0.066mg | 1% |
| Magnesium | 21mg | 26mg | 1% |
| Protein | 2.3g | 2.37g | 0% |
| Net carbs | 0.79g | 9.97g | N/A |
| Sugar | 0.2g | 0.46g | N/A |
| Sodium | 41mg | 49mg | 0% |
| Vitamin B5 | 0.31mg | 0.317mg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.03mg | 0.04mg | 0% |
| Threonine | 0.133mg | 0.083mg | 0% |
| Isoleucine | 0.093mg | 0.105mg | 0% |
| Leucine | 0.166mg | 0.2mg | 0% |
| Lysine | 0.134mg | 0.135mg | 0% |
| Methionine | 0.02mg | 0.04mg | 0% |
| Phenylalanine | 0.114mg | 0.13mg | 0% |
| Valine | 0.137mg | 0.151mg | 0% |
| Histidine | 0.04mg | 0.057mg | 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:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more WaterWater | +13.2% |
| Contains more OtherOther | +110.5% |
| Contains more FatsFats | +1260% |
| Contains more CarbsCarbs | +804.7% |
~equal in
Protein
~2.37g
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
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains less Sat. FatSaturated fat | -88.1% |
| Contains more Mono. FatMonounsaturated fat | +4787.5% |
| Contains more Poly. FatPolyunsaturated fat | +1117.1% |
