Watercress vs. Penne — In-Depth Nutrition Comparison
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What are the differences between watercress and penne?
- Watercress is higher in vitamin A, vitamin C, and potassium, yet penne is higher in zinc, fiber, phosphorus, and iron.
- Watercress's daily need coverage for vitamin A is 64% more.
- The amount of sodium in watercress is lower.
- The glycemic index of watercress is lower.
We used Watercress, raw and KASHI Three Cheese Penne, frozen, unprepared types 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 CalciumCalcium | +34.8% |
| Contains more PotassiumPotassium | +170.5% |
| Contains more CopperCopper | +∞% |
| Contains less SodiumSodium | -83.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more IronIron | +300% |
| Contains more ZincZinc | +900% |
| Contains more PhosphorusPhosphorus | +96.7% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 43mg | 0mg | 48% |
| Vitamin A | 160µg | 18% | |
| Manganese | 0.244mg | 11% | |
| Saturated fat | 0.027g | 2.3g | 10% |
| Vitamin B6 | 0.129mg | 10% | |
| Sodium | 41mg | 248mg | 9% |
| Fiber | 0.5g | 2.7g | 9% |
| Vitamin B2 | 0.12mg | 9% | |
| Zinc | 0.11mg | 1.1mg | 9% |
| Copper | 0.077mg | 9% | |
| Phosphorus | 60mg | 118mg | 8% |
| Vitamin B1 | 0.09mg | 8% | |
| Iron | 0.2mg | 0.8mg | 8% |
| Vitamin E | 1mg | 7% | |
| Protein | 2.3g | 5.7g | 7% |
| Vitamin B5 | 0.31mg | 6% | |
| Calories | 11kcal | 126kcal | 6% |
| Potassium | 330mg | 122mg | 6% |
| Fats | 0.1g | 4g | 6% |
| Carbs | 1.29g | 16.8g | 5% |
| Cholesterol | 0mg | 12mg | 4% |
| Calcium | 120mg | 89mg | 3% |
| Monounsaturated fat | 0.008g | 1g | 2% |
| Selenium | 0.9µg | 2% | |
| Magnesium | 21mg | 30mg | 2% |
| Folate | 9µg | 2% | |
| Polyunsaturated fat | 0.035g | 0.4g | 2% |
| Choline | 9mg | 2% | |
| Vitamin B3 | 0.2mg | 1% | |
| Net carbs | 0.79g | 14.1g | N/A |
| Sugar | 0.2g | 1.9g | N/A |
| Trans fat | 0g | 0.2g | N/A |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 0% |
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:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
| Contains more WaterWater | +31.4% |
| Contains more ProteinProtein | +147.8% |
| Contains more FatsFats | +3900% |
| Contains more CarbsCarbs | +1202.3% |
~equal in
Other
~1.1g
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
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +12400% |
| Contains more Poly. FatPolyunsaturated fat | +1042.9% |
