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  6. Watercress vs. Papadum

Watercress vs. Papadum — In-Depth Nutrition Comparison

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Differences between watercress and papadum

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, papadum is richer in copper, iron, fiber, magnesium, manganese, and folate.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has less sodium.
  • Watercress has a lower glycemic index (32) than papadum (46).

The food types used in this comparison are Watercress, raw and Papad.

Infographic

Watercress vs Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +1190.5%
Contains more CalciumCalcium +19.2%
Contains more PotassiumPotassium +203%
Contains more IronIron +3800%
Contains more CopperCopper +1196.1%
Contains more ZincZinc +2990.9%
Contains more PhosphorusPhosphorus +541.7%
Contains more ManganeseManganese +540.2%
Contains more SeleniumSelenium +822.2%

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1130.8%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin KVitamin K +62400%
Contains more CholineCholine +2150%
Contains more Vitamin B1Vitamin B1 +207.8%
Contains more Vitamin B2Vitamin B2 +115%
Contains more Vitamin B3Vitamin B3 +636%
Contains more Vitamin B5Vitamin B5 +195.8%
Contains more Vitamin B6Vitamin B6 +120.9%
Contains more FolateFolate +2333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Papadum DV% diff.
Vitamin K 250µg 0.4µg 208%
Copper 0.077mg 0.998mg 102%
Iron 0.2mg 7.8mg 95%
Sodium 41mg 1745mg 74%
Fiber 0.5g 18.6g 72%
Magnesium 21mg 271mg 60%
Manganese 0.244mg 1.562mg 57%
Folate 9µg 219µg 53%
Vitamin C 43mg 0mg 48%
Protein 2.3g 25.56g 47%
Phosphorus 60mg 385mg 46%
Zinc 0.11mg 3.4mg 30%
Potassium 330mg 1000mg 20%
Carbs 1.29g 59.87g 20%
Calories 11kcal 371kcal 18%
Vitamin A 160µg 13µg 16%
Vitamin B1 0.09mg 0.277mg 16%
Selenium 0.9µg 8.3µg 13%
Vitamin B5 0.31mg 0.917mg 12%
Vitamin B6 0.129mg 0.285mg 12%
Vitamin B2 0.12mg 0.258mg 11%
Vitamin B3 0.2mg 1.472mg 8%
Polyunsaturated fat 0.035g 1.148g 7%
Vitamin E 1mg 0.05mg 6%
Fats 0.1g 3.25g 5%
Saturated fat 0.027g 1.084g 5%
Choline 9mg 0.4mg 2%
Calcium 120mg 143mg 2%
Cholesterol 0mg 4mg 1%
Monounsaturated fat 0.008g 0.532g 1%
Net carbs 0.79g 41.27g N/A
Sugar 0.2g 0g N/A
Tryptophan 0.03mg 0.266mg 0%
Threonine 0.133mg 0.886mg 0%
Isoleucine 0.093mg 1.303mg 0%
Leucine 0.166mg 2.115mg 0%
Lysine 0.134mg 1.695mg 0%
Methionine 0.02mg 0.372mg 0%
Phenylalanine 0.114mg 1.491mg 0%
Valine 0.137mg 1.434mg 0%
Histidine 0.04mg 0.715mg 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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more WaterWater +2625.2%
Contains more ProteinProtein +1011.3%
Contains more FatsFats +3150%
Contains more CarbsCarbs +4541.1%
Contains more OtherOther +552.5%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +6550%
Contains more Poly. FatPolyunsaturated fat +3180%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.