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  6. Watercress vs. Pea raw

Watercress vs. Pea raw — In-Depth Nutrition Comparison

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A recap on the differences between watercress and pea raw

  • Watercress has more vitamin K, vitamin A, and calcium; however, pea raw is higher in fiber, iron, vitamin B1, folate, vitamin B3, copper, and zinc.
  • Watercress covers your daily vitamin K needs 188% more than pea raw.
  • Pea raw contains 5 times less calcium than watercress. Watercress contains 120mg of calcium, while pea raw contains 25mg.
  • The glycemic index of pea raw is higher.

Food varieties used in this article are Watercress, raw and Peas, green, raw.

Infographic

Watercress vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +35.2%
Contains more MagnesiumMagnesium +57.1%
Contains more IronIron +635%
Contains more CopperCopper +128.6%
Contains more ZincZinc +1027.3%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +68%
Contains more SeleniumSelenium +100%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin AVitamin A +321.1%
Contains more Vitamin EVitamin E +669.2%
Contains more Vitamin B5Vitamin B5 +198.1%
Contains more Vitamin KVitamin K +908.1%
Contains more Vitamin B1Vitamin B1 +195.6%
Contains more Vitamin B3Vitamin B3 +945%
Contains more Vitamin B6Vitamin B6 +31%
Contains more FolateFolate +622.2%
Contains more CholineCholine +215.6%
~equal in Vitamin C ~40mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.132mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Pea raw DV% diff.
Vitamin K 250µg 24.8µg 188%
Fiber 0.5g 5.7g 21%
Iron 0.2mg 1.47mg 16%
Vitamin B1 0.09mg 0.266mg 15%
Vitamin A 160µg 38µg 14%
Folate 9µg 65µg 14%
Vitamin B3 0.2mg 2.09mg 12%
Copper 0.077mg 0.176mg 11%
Calcium 120mg 25mg 10%
Zinc 0.11mg 1.24mg 10%
Manganese 0.244mg 0.41mg 7%
Phosphorus 60mg 108mg 7%
Protein 2.3g 5.42g 6%
Vitamin E 1mg 0.13mg 6%
Choline 9mg 28.4mg 4%
Vitamin B5 0.31mg 0.104mg 4%
Calories 11kcal 81kcal 4%
Carbs 1.29g 14.45g 4%
Potassium 330mg 244mg 3%
Magnesium 21mg 33mg 3%
Vitamin B6 0.129mg 0.169mg 3%
Vitamin C 43mg 40mg 3%
Sodium 41mg 5mg 2%
Selenium 0.9µg 1.8µg 2%
Polyunsaturated fat 0.035g 0.187g 1%
Vitamin B2 0.12mg 0.132mg 1%
Fats 0.1g 0.4g 0%
Net carbs 0.79g 8.75g N/A
Sugar 0.2g 5.67g N/A
Saturated fat 0.027g 0.071g 0%
Monounsaturated fat 0.008g 0.035g 0%
Tryptophan 0.03mg 0.037mg 0%
Threonine 0.133mg 0.203mg 0%
Isoleucine 0.093mg 0.195mg 0%
Leucine 0.166mg 0.323mg 0%
Lysine 0.134mg 0.317mg 0%
Methionine 0.02mg 0.082mg 0%
Phenylalanine 0.114mg 0.2mg 0%
Valine 0.137mg 0.235mg 0%
Histidine 0.04mg 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more WaterWater +20.6%
Contains more OtherOther +37.9%
Contains more ProteinProtein +135.7%
Contains more FatsFats +300%
Contains more CarbsCarbs +1020.2%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -62%
Contains more Mono. FatMonounsaturated fat +337.5%
Contains more Poly. FatPolyunsaturated fat +434.3%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.