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  6. Watercress vs. Chili pepper

Watercress vs. Chili pepper — In-Depth Nutrition Comparison

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Significant differences between watercress and chili pepper

  • Watercress has more vitamin K, vitamin A, and calcium; however, chili pepper is richer in vitamin C, vitamin B6, iron, vitamin B3, and copper.
  • Watercress covers your daily vitamin K needs 197% more than chili pepper.
  • Chili pepper has 9 times less calcium than watercress. Watercress has 120mg of calcium, while chili pepper has 14mg.
  • Watercress contains less sugar.
  • Chili pepper has a higher glycemic index. The glycemic index of chili pepper is 45, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Peppers, hot chili, red, raw.

Infographic

Watercress vs Chili pepper 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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more CalciumCalcium +757.1%
Contains more PhosphorusPhosphorus +39.5%
Contains more ManganeseManganese +30.5%
Contains more SeleniumSelenium +80%
Contains more IronIron +415%
Contains more CopperCopper +67.5%
Contains more ZincZinc +136.4%
Contains less SodiumSodium -78%
~equal in Magnesium ~23mg
~equal in Potassium ~322mg

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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +44.9%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more Vitamin B5Vitamin B5 +54.2%
Contains more Vitamin KVitamin K +1685.7%
Contains more Vitamin CVitamin C +234.2%
Contains more Vitamin B3Vitamin B3 +522%
Contains more Vitamin B6Vitamin B6 +292.2%
Contains more FolateFolate +155.6%
Contains more CholineCholine +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Chili pepper DV% diff.
Vitamin K 250µg 14µg 197%
Vitamin C 43mg 143.7mg 112%
Vitamin B6 0.129mg 0.506mg 29%
Vitamin A 160µg 48µg 12%
Calcium 120mg 14mg 11%
Iron 0.2mg 1.03mg 10%
Vitamin B3 0.2mg 1.244mg 7%
Copper 0.077mg 0.129mg 6%
Folate 9µg 23µg 4%
Fiber 0.5g 1.5g 4%
Carbs 1.29g 8.81g 3%
Vitamin B2 0.12mg 0.086mg 3%
Vitamin E 1mg 0.69mg 2%
Vitamin B1 0.09mg 0.072mg 2%
Phosphorus 60mg 43mg 2%
Vitamin B5 0.31mg 0.201mg 2%
Manganese 0.244mg 0.187mg 2%
Protein 2.3g 1.87g 1%
Polyunsaturated fat 0.035g 0.239g 1%
Calories 11kcal 40kcal 1%
Selenium 0.9µg 0.5µg 1%
Sodium 41mg 9mg 1%
Fats 0.1g 0.44g 1%
Zinc 0.11mg 0.26mg 1%
Net carbs 0.79g 7.31g N/A
Magnesium 21mg 23mg 0%
Potassium 330mg 322mg 0%
Sugar 0.2g 5.3g N/A
Choline 9mg 10.9mg 0%
Saturated fat 0.027g 0.042g 0%
Monounsaturated fat 0.008g 0.024g 0%
Tryptophan 0.03mg 0.026mg 0%
Threonine 0.133mg 0.074mg 0%
Isoleucine 0.093mg 0.065mg 0%
Leucine 0.166mg 0.105mg 0%
Lysine 0.134mg 0.089mg 0%
Methionine 0.02mg 0.024mg 0%
Phenylalanine 0.114mg 0.062mg 0%
Valine 0.137mg 0.084mg 0%
Histidine 0.04mg 0.041mg 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
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more ProteinProtein +23%
Contains more OtherOther +39.5%
Contains more FatsFats +340%
Contains more CarbsCarbs +582.9%
~equal in Water ~88.02g

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
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains less Sat. FatSaturated fat -35.7%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +582.9%

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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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.