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  6. Watercress vs. Peanut butter

Watercress vs. Peanut butter — In-Depth Nutrition Comparison

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How are watercress and peanut butter different?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, peanut butter is richer in vitamin B3, manganese, vitamin E, phosphorus, copper, and magnesium.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Watercress has less saturated fat.
  • Peanut butter has a lower glycemic index (14) than watercress (32).

Watercress, raw and Peanut butter, smooth style, without salt are the varieties used in this article.

Infographic

Watercress vs Peanut butter 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.
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +144.9%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +69.1%
Contains more IronIron +770%
Contains more CopperCopper +448.1%
Contains more ZincZinc +2181.8%
Contains more PhosphorusPhosphorus +458.3%
Contains less SodiumSodium -58.5%
Contains more ManganeseManganese +582.4%
Contains more SeleniumSelenium +355.6%

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +83233.3%
Contains more Vitamin EVitamin E +810%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +6456%
Contains more Vitamin B5Vitamin B5 +266.8%
Contains more Vitamin B6Vitamin B6 +241.9%
Contains more FolateFolate +866.7%
Contains more CholineCholine +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Peanut butter DV% diff.
Vitamin K 250µg 0.3µg 208%
Polyunsaturated fat 0.035g 12.535g 83%
Vitamin B3 0.2mg 13.112mg 81%
Fats 0.1g 51.36g 79%
Monounsaturated fat 0.008g 25.941g 65%
Manganese 0.244mg 1.665mg 62%
Vitamin E 1mg 9.1mg 54%
Vitamin C 43mg 0mg 48%
Saturated fat 0.027g 10.325g 47%
Protein 2.3g 22.21g 40%
Phosphorus 60mg 335mg 39%
Copper 0.077mg 0.422mg 38%
Magnesium 21mg 168mg 35%
Calories 11kcal 598kcal 29%
Vitamin B6 0.129mg 0.441mg 24%
Zinc 0.11mg 2.51mg 22%
Folate 9µg 87µg 20%
Iron 0.2mg 1.74mg 19%
Fiber 0.5g 5g 18%
Vitamin A 160µg 0µg 18%
Vitamin B5 0.31mg 1.137mg 17%
Choline 9mg 63mg 10%
Potassium 330mg 558mg 7%
Calcium 120mg 49mg 7%
Carbs 1.29g 22.31g 7%
Vitamin B2 0.12mg 0.192mg 6%
Selenium 0.9µg 4.1µg 6%
Vitamin B1 0.09mg 0.15mg 5%
Sodium 41mg 17mg 1%
Starch 3.56g 1%
Net carbs 0.79g 17.31g N/A
Sugar 0.2g 10.49g N/A
Trans fat 0g 0.075g N/A
Tryptophan 0.03mg 0.231mg 0%
Threonine 0.133mg 0.525mg 0%
Isoleucine 0.093mg 0.616mg 0%
Leucine 0.166mg 1.546mg 0%
Lysine 0.134mg 0.681mg 0%
Methionine 0.02mg 0.265mg 0%
Phenylalanine 0.114mg 1.202mg 0%
Valine 0.137mg 0.782mg 0%
Histidine 0.04mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +7632.5%
Contains more ProteinProtein +865.7%
Contains more FatsFats +51260%
Contains more CarbsCarbs +1629.5%
Contains more OtherOther +140.8%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +324162.5%
Contains more Poly. FatPolyunsaturated fat +35714.3%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.