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Watercress vs. Pork — In-Depth Nutrition Comparison

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Summary of differences between watercress and pork

  • Watercress has more vitamin K, vitamin A, and vitamin C, while pork has more selenium, vitamin B1, vitamin B3, vitamin B12, and phosphorus.
  • Watercress covers your daily need for vitamin K, 208% more than pork.
  • Watercress contains 456 times more vitamin A than pork. While watercress contains 3191IU of vitamin A, pork contains only 7IU.
  • The amount of saturated fat in watercress is lower.
  • Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of watercress is 32.

These are the specific foods used in this comparison Watercress, raw and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Watercress vs Pork 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.
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%
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more CalciumCalcium +531.6%
Contains less SodiumSodium -33.9%
Contains more ManganeseManganese +2611.1%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +335%
Contains more ZincZinc +2072.7%
Contains more PhosphorusPhosphorus +310%
Contains more SeleniumSelenium +4933.3%
~equal in Copper ~0.073mg

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%
Pork
8
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +7066.7%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +244.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +874.4%
Contains more Vitamin B2Vitamin B2 +167.5%
Contains more Vitamin B3Vitamin B3 +2418.5%
Contains more Vitamin B5Vitamin B5 +125.2%
Contains more Vitamin B6Vitamin B6 +259.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +943.3%

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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +64.4%
Contains more OtherOther +34.8%
Contains more ProteinProtein +1087.8%
Contains more FatsFats +13820%

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
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +77275%
Contains more Poly. FatPolyunsaturated fat +3328.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Pork
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Pork DV% diff.
Vitamin K 250µg 0µg 208%
Selenium 0.9µg 45.3µg 81%
Vitamin B1 0.09mg 0.877mg 66%
Protein 2.3g 27.32g 50%
Vitamin C 43mg 0.6mg 47%
Vitamin B3 0.2mg 5.037mg 30%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Phosphorus 60mg 246mg 27%
Vitamin B6 0.129mg 0.464mg 26%
Saturated fat 0.027g 5.23g 24%
Fats 0.1g 13.92g 21%
Zinc 0.11mg 2.39mg 21%
Vitamin A 160µg 2µg 18%
Monounsaturated fat 0.008g 6.19g 15%
Choline 9mg 93.9mg 15%
Vitamin B2 0.12mg 0.321mg 15%
Calories 11kcal 242kcal 12%
Calcium 120mg 19mg 10%
Manganese 0.244mg 0.009mg 10%
Polyunsaturated fat 0.035g 1.2g 8%
Iron 0.2mg 0.87mg 8%
Vitamin B5 0.31mg 0.698mg 8%
Vitamin D 0IU 53IU 7%
Vitamin D 0µg 1.3µg 7%
Vitamin E 1mg 0.29mg 5%
Potassium 330mg 423mg 3%
Magnesium 21mg 28mg 2%
Fiber 0.5g 0g 2%
Sodium 41mg 62mg 1%
Folate 9µg 5µg 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Sugar 0.2g 0g N/A
Copper 0.077mg 0.073mg 0%
Tryptophan 0.03mg 0.338mg 0%
Threonine 0.133mg 1.234mg 0%
Isoleucine 0.093mg 1.26mg 0%
Leucine 0.166mg 2.177mg 0%
Lysine 0.134mg 2.446mg 0%
Methionine 0.02mg 0.712mg 0%
Phenylalanine 0.114mg 1.086mg 0%
Valine 0.137mg 1.473mg 0%
Histidine 0.04mg 1.067mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Pork
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Watercress
54%
Pork
Minerals Daily Need Coverage Score
18%
Watercress
55%
Pork

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 5.203g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.8)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
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

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.