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  6. Watercress vs. Pigeon pea raw

Watercress vs. Pigeon pea raw — In-Depth Nutrition Comparison

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Important differences between watercress and pigeon pea raw

  • Watercress has more vitamin A and vitamin C; however, pigeon pea raw is richer in folate, copper, manganese, iron, fiber, vitamin B1, phosphorus, and magnesium.
  • Pigeon pea raw's daily need coverage for folate is 112% more.

The food varieties used in the comparison are Watercress, raw and Pigeon peas (red gram), mature seeds, raw.

Infographic

Watercress vs Pigeon 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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains more MagnesiumMagnesium +771.4%
Contains more PotassiumPotassium +321.8%
Contains more IronIron +2515%
Contains more CopperCopper +1272.7%
Contains more ZincZinc +2409.1%
Contains more PhosphorusPhosphorus +511.7%
Contains less SodiumSodium -58.5%
Contains more ManganeseManganese +634%
Contains more SeleniumSelenium +811.1%
~equal in Calcium ~130mg

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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +614.4%
Contains more Vitamin B2Vitamin B2 +55.8%
Contains more Vitamin B3Vitamin B3 +1382.5%
Contains more Vitamin B5Vitamin B5 +308.4%
Contains more Vitamin B6Vitamin B6 +119.4%
Contains more FolateFolate +4966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Pigeon pea raw DV% diff.
Vitamin K 250µg 208%
Folate 9µg 456µg 112%
Copper 0.077mg 1.057mg 109%
Manganese 0.244mg 1.791mg 67%
Iron 0.2mg 5.23mg 63%
Fiber 0.5g 15g 58%
Vitamin C 43mg 0mg 48%
Vitamin B1 0.09mg 0.643mg 46%
Phosphorus 60mg 367mg 44%
Protein 2.3g 21.7g 39%
Magnesium 21mg 183mg 39%
Potassium 330mg 1392mg 31%
Zinc 0.11mg 2.76mg 24%
Carbs 1.29g 62.78g 20%
Vitamin B5 0.31mg 1.266mg 19%
Vitamin A 160µg 1µg 18%
Vitamin B3 0.2mg 2.965mg 17%
Calories 11kcal 343kcal 17%
Selenium 0.9µg 8.2µg 13%
Vitamin B6 0.129mg 0.283mg 12%
Vitamin E 1mg 7%
Polyunsaturated fat 0.035g 0.814g 5%
Vitamin B2 0.12mg 0.187mg 5%
Fats 0.1g 1.49g 2%
Choline 9mg 2%
Sodium 41mg 17mg 1%
Calcium 120mg 130mg 1%
Saturated fat 0.027g 0.33g 1%
Net carbs 0.79g 47.78g N/A
Sugar 0.2g N/A
Monounsaturated fat 0.008g 0.012g 0%
Tryptophan 0.03mg 0.212mg 0%
Threonine 0.133mg 0.767mg 0%
Isoleucine 0.093mg 0.785mg 0%
Leucine 0.166mg 1.549mg 0%
Lysine 0.134mg 1.521mg 0%
Methionine 0.02mg 0.243mg 0%
Phenylalanine 0.114mg 1.858mg 0%
Valine 0.137mg 0.937mg 0%
Histidine 0.04mg 0.774mg 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
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more WaterWater +798.1%
Contains more ProteinProtein +843.5%
Contains more FatsFats +1390%
Contains more CarbsCarbs +4766.7%
Contains more OtherOther +186.7%

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
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +2225.7%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.