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  6. Watercress vs. Potato

Watercress vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between watercress and potatoes

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B2, and vitamin E, while potatoes have more vitamin B6, iron, fiber, and vitamin B3.
  • Watercress covers your daily need for vitamin K, 207% more than potatoes.
  • Watercress contains 1596 times more vitamin A than potatoes. While watercress contains 3191IU of vitamin A, potatoes contain only 2IU.
  • Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of potatoes is 86.

These are the specific foods used in this comparison Watercress, raw and Potatoes, flesh, and skin, raw.

Infographic

Watercress vs Potato 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%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +900%
Contains more ManganeseManganese +22%
Contains more SeleniumSelenium +125%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +305%
Contains more CopperCopper +42.9%
Contains more ZincZinc +172.7%
Contains less SodiumSodium -85.4%
~equal in Magnesium ~23mg
~equal in Phosphorus ~57mg

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%
Potato
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin CVitamin C +118.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin KVitamin K +12400%
Contains more Vitamin B3Vitamin B3 +430.5%
Contains more Vitamin B6Vitamin B6 +131%
Contains more FolateFolate +66.7%
Contains more CholineCholine +34.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Potato DV% diff.
Vitamin K 250µg 2µg 207%
Vitamin C 43mg 19.7mg 26%
Vitamin A 160µg 0µg 18%
Vitamin B6 0.129mg 0.298mg 13%
Calcium 120mg 12mg 11%
Iron 0.2mg 0.81mg 8%
Vitamin E 1mg 0.01mg 7%
Vitamin B2 0.12mg 0.032mg 7%
Starch 15.29g 6%
Fiber 0.5g 2.1g 6%
Carbs 1.29g 17.49g 5%
Vitamin B3 0.2mg 1.061mg 5%
Copper 0.077mg 0.11mg 4%
Calories 11kcal 77kcal 3%
Potassium 330mg 425mg 3%
Zinc 0.11mg 0.3mg 2%
Sodium 41mg 6mg 2%
Folate 9µg 15µg 2%
Manganese 0.244mg 0.2mg 2%
Choline 9mg 12.1mg 1%
Vitamin B1 0.09mg 0.081mg 1%
Protein 2.3g 2.05g 1%
Selenium 0.9µg 0.4µg 1%
Fats 0.1g 0.09g 0%
Net carbs 0.79g 15.39g N/A
Magnesium 21mg 23mg 0%
Sugar 0.2g 0.82g N/A
Phosphorus 60mg 57mg 0%
Vitamin B5 0.31mg 0.295mg 0%
Saturated fat 0.027g 0.025g 0%
Monounsaturated fat 0.008g 0.002g 0%
Polyunsaturated fat 0.035g 0.042g 0%
Tryptophan 0.03mg 0.021mg 0%
Threonine 0.133mg 0.067mg 0%
Isoleucine 0.093mg 0.066mg 0%
Leucine 0.166mg 0.098mg 0%
Lysine 0.134mg 0.107mg 0%
Methionine 0.02mg 0.032mg 0%
Phenylalanine 0.114mg 0.081mg 0%
Valine 0.137mg 0.103mg 0%
Histidine 0.04mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +12.2%
Contains more WaterWater +20%
Contains more CarbsCarbs +1255.8%
~equal in Fats ~0.09g
~equal in Other ~1.12g

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
Potato
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +20%
~equal in Saturated fat ~0.025g

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.