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Watercress vs Peppermint - In-Depth Nutrition Comparison

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A recap on differences between Watercress and Peppermint

  • Watercress has more Vitamin C, however Peppermint is higher in Iron, Manganese, Fiber, Copper, Folate, Magnesium, Calcium, Vitamin B2, and Vitamin B3.
  • Peppermint covers your daily Iron needs 61% more than Watercress.

Food varieties used in this article are Watercress, raw and Peppermint, fresh.

Infographic

Watercress vs Peppermint 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +102.5%
Contains more Iron +2440%
Contains more Magnesium +281%
Contains more Phosphorus +21.7%
Contains more Potassium +72.4%
Contains less Sodium -24.4%
Contains more Zinc +909.1%
Contains more Copper +327.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 73% 191% 58% 32% 51% 5% 31% 110%
Contains more Calcium +102.5%
Contains more Iron +2440%
Contains more Magnesium +281%
Contains more Phosphorus +21.7%
Contains more Potassium +72.4%
Contains less Sodium -24.4%
Contains more Zinc +909.1%
Contains more Copper +327.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +35.2%
Contains more Vitamin A +33.1%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +753%
Contains more Folate +1166.7%
Equal in Vitamin B1 - 0.082
Equal in Vitamin B5 - 0.338
Equal in Vitamin B6 - 0.129
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 255% 0% 0% 106% 21% 62% 32% 21% 30% 86% 0% 0%
Contains more Vitamin C +35.2%
Contains more Vitamin A +33.1%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +753%
Contains more Folate +1166.7%
Equal in Vitamin B1 - 0.082
Equal in Vitamin B5 - 0.338
Equal in Vitamin B6 - 0.129

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Watercress Peppermint
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Peppermint Opinion
Net carbs 0.79g 6.89g Peppermint
Protein 2.3g 3.75g Peppermint
Fats 0.1g 0.94g Peppermint
Carbs 1.29g 14.89g Peppermint
Calories 11kcal 70kcal Peppermint
Starch g g
Fructose g g
Sugar 0.2g g Peppermint
Fiber 0.5g 8g Peppermint
Calcium 120mg 243mg Peppermint
Iron 0.2mg 5.08mg Peppermint
Magnesium 21mg 80mg Peppermint
Phosphorus 60mg 73mg Peppermint
Potassium 330mg 569mg Peppermint
Sodium 41mg 31mg Peppermint
Zinc 0.11mg 1.11mg Peppermint
Copper 0.077mg 0.329mg Peppermint
Vitamin A 3191IU 4248IU Peppermint
Vitamin E 1mg mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 43mg 31.8mg Watercress
Vitamin B1 0.09mg 0.082mg Watercress
Vitamin B2 0.12mg 0.266mg Peppermint
Vitamin B3 0.2mg 1.706mg Peppermint
Vitamin B5 0.31mg 0.338mg Peppermint
Vitamin B6 0.129mg 0.129mg
Folate 9µg 114µg Peppermint
Vitamin B12 0µg 0µg
Vitamin K 250µg µg Watercress
Tryptophan 0.03mg 0.058mg Peppermint
Threonine 0.133mg 0.154mg Peppermint
Isoleucine 0.093mg 0.154mg Peppermint
Leucine 0.166mg 0.281mg Peppermint
Lysine 0.134mg 0.161mg Peppermint
Methionine 0.02mg 0.053mg Peppermint
Phenylalanine 0.114mg 0.191mg Peppermint
Valine 0.137mg 0.187mg Peppermint
Histidine 0.04mg 0.075mg Peppermint
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.246g Watercress
Monounsaturated Fat 0.008g 0.033g Peppermint
Polyunsaturated fat 0.035g 0.508g Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Peppermint
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
91
Watercress
51
Peppermint
Mineral Summary Score
18
Watercress
68
Peppermint

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Watercress
23%
Peppermint
Carbohydrates
1%
Watercress
15%
Peppermint
Fats
0%
Watercress
4%
Peppermint

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $3.2)
Which food is lower in Sugar?
Peppermint
Peppermint is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Peppermint
Peppermint contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.