Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Watercress vs. Pastry — In-Depth Nutrition Comparison

Compare

How are watercress and pastry different?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, while pastry is higher in selenium, iron, vitamin B1, vitamin B3, folate, and vitamin B2.
  • Watercress covers your daily need for vitamin K, 195% more than pastry.
  • Watercress is lower in saturated fat.
  • Pastry has a higher glycemic index (59) than watercress (32).

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.
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%
Pastry
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +441%
Contains less SodiumSodium -83.5%
Contains more IronIron +1180%
Contains more CopperCopper +48.1%
Contains more ZincZinc +381.8%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +2588.9%
~equal in Phosphorus ~60mg

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%
Pastry
4
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +514.3%
Contains more Vitamin KVitamin K +1452.8%
Contains more CholineCholine +40.6%
Contains more Vitamin B1Vitamin B1 +342.2%
Contains more Vitamin B2Vitamin B2 +135.8%
Contains more Vitamin B3Vitamin B3 +1984%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Pastry
3
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 WaterWater +1018.9%
Contains more OtherOther +20%
Contains more ProteinProtein +217.4%
Contains more FatsFats +38000%
Contains more CarbsCarbs +3396.1%

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
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +269862.5%
Contains more Poly. FatPolyunsaturated 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 vitamins ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Watercress Pastry DV% diff.
Vitamin K 250µg 16.1µg 195%
Fats 0.1g 38.1g 58%
Monounsaturated fat 0.008g 21.597g 54%
Vitamin C 43mg 0mg 48%
Saturated fat 0.027g 9.643g 44%
Selenium 0.9µg 24.2µg 42%
Polyunsaturated fat 0.035g 4.894g 32%
Iron 0.2mg 2.56mg 30%
Calories 11kcal 551kcal 27%
Vitamin B1 0.09mg 0.398mg 26%
Vitamin B3 0.2mg 4.168mg 25%
Vitamin A 160µg 0µg 18%
Folate 9µg 78µg 17%
Carbs 1.29g 45.1g 15%
Vitamin B2 0.12mg 0.283mg 13%
Manganese 0.244mg 0.488mg 11%
Calcium 120mg 10mg 11%
Protein 2.3g 7.3g 10%
Sodium 41mg 249mg 9%
Vitamin B6 0.129mg 0.021mg 8%
Potassium 330mg 61mg 8%
Vitamin B5 0.31mg 0mg 6%
Zinc 0.11mg 0.53mg 4%
Fiber 0.5g 1.5g 4%
Copper 0.077mg 0.114mg 4%
Vitamin E 1mg 0.54mg 3%
Magnesium 21mg 16mg 1%
Net carbs 0.79g 43.6g N/A
Sugar 0.2g 0.74g N/A
Phosphorus 60mg 60mg 0%
Choline 9mg 6.4mg 0%
Tryptophan 0.03mg 0.085mg 0%
Threonine 0.133mg 0.196mg 0%
Isoleucine 0.093mg 0.272mg 0%
Leucine 0.166mg 0.508mg 0%
Lysine 0.134mg 0.142mg 0%
Methionine 0.02mg 0.129mg 0%
Phenylalanine 0.114mg 0.362mg 0%
Valine 0.137mg 0.308mg 0%
Histidine 0.04mg 0.156mg 0%

Which food is preferable for your diet?

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

People also compare

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
74%
Watercress
28%
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 vitamins?
Watercress
Watercress is relatively richer in vitamins
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 ($)

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.