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  6. Watercress vs. Poppy seed

Watercress vs. Poppy seed — In-Depth Nutrition Comparison

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The main differences between watercress and poppy seed

  • Watercress has more vitamin K and vitamin A; however, poppy seed has more manganese, copper, calcium, iron, phosphorus, magnesium, fiber, and zinc.
  • Daily need coverage for manganese for poppy seed is 281% higher.
  • Watercress has a higher glycemic index than poppy seed.

Food types used in this article are Watercress, raw and Spices, poppy seed.

Infographic

Watercress vs Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains more MagnesiumMagnesium +1552.4%
Contains more CalciumCalcium +1098.3%
Contains more PotassiumPotassium +117.9%
Contains more IronIron +4780%
Contains more CopperCopper +2013%
Contains more ZincZinc +7081.8%
Contains more PhosphorusPhosphorus +1350%
Contains less SodiumSodium -36.6%
Contains more ManganeseManganese +2648.8%
Contains more SeleniumSelenium +1400%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +77%
Contains more Vitamin B1Vitamin B1 +848.9%
Contains more Vitamin B3Vitamin B3 +348%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more FolateFolate +811.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.324mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.8mg

All nutrients comparison - raw data values

Nutrient Watercress Poppy seed DV% diff.
Manganese 0.244mg 6.707mg 281%
Vitamin K 250µg 0µg 208%
Polyunsaturated fat 0.035g 28.569g 190%
Copper 0.077mg 1.627mg 172%
Calcium 120mg 1438mg 132%
Iron 0.2mg 9.76mg 120%
Phosphorus 60mg 870mg 116%
Magnesium 21mg 347mg 78%
Fiber 0.5g 19.5g 76%
Zinc 0.11mg 7.9mg 71%
Fats 0.1g 41.56g 64%
Vitamin B1 0.09mg 0.854mg 64%
Vitamin C 43mg 1mg 47%
Protein 2.3g 17.99g 31%
Calories 11kcal 525kcal 26%
Selenium 0.9µg 13.5µg 23%
Saturated fat 0.027g 4.517g 20%
Vitamin A 160µg 0µg 18%
Folate 9µg 82µg 18%
Monounsaturated fat 0.008g 5.982g 15%
Potassium 330mg 719mg 11%
Carbs 1.29g 28.13g 9%
Vitamin B6 0.129mg 0.247mg 9%
Vitamin E 1mg 1.77mg 5%
Vitamin B3 0.2mg 0.896mg 4%
Vitamin B2 0.12mg 0.1mg 2%
Sodium 41mg 26mg 1%
Net carbs 0.79g 8.63g N/A
Sugar 0.2g 2.99g N/A
Vitamin B5 0.31mg 0.324mg 0%
Choline 9mg 8.8mg 0%
Tryptophan 0.03mg 0.184mg 0%
Threonine 0.133mg 0.686mg 0%
Isoleucine 0.093mg 0.819mg 0%
Leucine 0.166mg 1.321mg 0%
Lysine 0.134mg 0.952mg 0%
Methionine 0.02mg 0.502mg 0%
Phenylalanine 0.114mg 0.758mg 0%
Valine 0.137mg 1.095mg 0%
Histidine 0.04mg 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g 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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more WaterWater +1498.5%
Contains more ProteinProtein +682.2%
Contains more FatsFats +41460%
Contains more CarbsCarbs +2080.6%
Contains more OtherOther +430.8%

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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +74675%
Contains more Poly. FatPolyunsaturated fat +81525.7%

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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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.