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  6. Watercress vs. Pastry

Watercress vs. Pastry — In-Depth Nutrition Comparison

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How are Watercress and Pastry different?

  • Watercress is richer in Vitamin K, Vitamin C, and Vitamin A RAE, while Pastry is higher in Selenium, Iron, Vitamin B1, Vitamin B3, Folate, and Vitamin B2.
  • Watercress covers your daily need of Vitamin K 195% more than Pastry.
  • Watercress is lower in Saturated Fat.

Watercress, raw and Puff pastry, frozen, ready-to-bake types were used in this article.

Infographic

Watercress vs Pastry 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.
Watercress
Watercress
4
:
5
Pastry
Pastry
Contains more Calcium +1100%
Contains more Magnesium +31.3%
Contains more Potassium +441%
Contains less Sodium -83.5%
Contains more Iron +1180%
Contains more Zinc +381.8%
Contains more Copper +48.1%
Contains more Manganese +100%
Contains more Selenium +2588.9%
Equal in Phosphorus - 60
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains more Calcium +1100%
Contains more Magnesium +31.3%
Contains more Potassium +441%
Contains less Sodium -83.5%
Contains more Iron +1180%
Contains more Zinc +381.8%
Contains more Copper +48.1%
Contains more Manganese +100%
Contains more Selenium +2588.9%
Equal in Phosphorus - 60

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.
Watercress
Watercress
7
:
4
Pastry
Pastry
Contains more Vitamin A +319000%
Contains more Vitamin E +85.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +514.3%
Contains more Vitamin K +1452.8%
Contains more Vitamin B1 +342.2%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B3 +1984%
Contains more Folate +766.7%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin A +319000%
Contains more Vitamin E +85.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +514.3%
Contains more Vitamin K +1452.8%
Contains more Vitamin B1 +342.2%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B3 +1984%
Contains more Folate +766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
2
:
3
Pastry
Pastry
Contains more Water +1018.9%
Contains more Other +20%
Contains more Protein +217.4%
Contains more Fats +38000%
Contains more Carbs +3396.1%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Water +1018.9%
Contains more Other +20%
Contains more Protein +217.4%
Contains more Fats +38000%
Contains more Carbs +3396.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Pastry
Pastry
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +269862.5%
Contains more Polyunsaturated fat +13882.9%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +269862.5%
Contains more Polyunsaturated fat +13882.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Pastry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Pastry Opinion
Net carbs 0.79g 43.6g Pastry
Protein 2.3g 7.3g Pastry
Fats 0.1g 38.1g Pastry
Carbs 1.29g 45.1g Pastry
Calories 11kcal 551kcal Pastry
Sugar 0.2g 0.74g Watercress
Fiber 0.5g 1.5g Pastry
Calcium 120mg 10mg Watercress
Iron 0.2mg 2.56mg Pastry
Magnesium 21mg 16mg Watercress
Phosphorus 60mg 60mg
Potassium 330mg 61mg Watercress
Sodium 41mg 249mg Watercress
Zinc 0.11mg 0.53mg Pastry
Copper 0.077mg 0.114mg Pastry
Manganese 0.244mg 0.488mg Pastry
Selenium 0.9µg 24.2µg Pastry
Vitamin A 3191IU 1IU Watercress
Vitamin A RAE 160µg 0µg Watercress
Vitamin E 1mg 0.54mg Watercress
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.398mg Pastry
Vitamin B2 0.12mg 0.283mg Pastry
Vitamin B3 0.2mg 4.168mg Pastry
Vitamin B5 0.31mg 0mg Watercress
Vitamin B6 0.129mg 0.021mg Watercress
Folate 9µg 78µg Pastry
Vitamin K 250µg 16.1µg Watercress
Tryptophan 0.03mg 0.085mg Pastry
Threonine 0.133mg 0.196mg Pastry
Isoleucine 0.093mg 0.272mg Pastry
Leucine 0.166mg 0.508mg Pastry
Lysine 0.134mg 0.142mg Pastry
Methionine 0.02mg 0.129mg Pastry
Phenylalanine 0.114mg 0.362mg Pastry
Valine 0.137mg 0.308mg Pastry
Histidine 0.04mg 0.156mg Pastry
Saturated Fat 0.027g 9.643g Watercress
Monounsaturated Fat 0.008g 21.597g Pastry
Polyunsaturated fat 0.035g 4.894g Pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Pastry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
91%
Watercress
30%
Pastry
Minerals Daily Need Coverage Score
18%
Watercress
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 208mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 9.616g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Pastry
Pastry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.