Watercress vs. Pastry — In-Depth Nutrition Comparison
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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
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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 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% |
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 | +∞% |
| 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% |
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:
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
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
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
74%
28%
Minerals Daily Need Coverage Score
18%
42%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 208mg)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 9.616g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food is richer in minerals?
Pastry is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)