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  6. Watercress vs. Potato salad

Watercress vs. Potato salad — In-Depth Nutrition Comparison

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A recap on differences between watercress and potato salad

  • Watercress has more vitamin A, vitamin C, calcium, and manganese; however, potato salad is higher in selenium and iron.
  • Watercress covers your daily vitamin A needs 61% more than potato salad.
  • Potato salad contains 6 times less calcium than watercress. Watercress contains 120mg of calcium, while potato salad contains 19mg.
  • Watercress has less sodium.
  • The glycemic index of potato salad is higher.

Food varieties used in this article are Watercress, raw and Potato salad, home-prepared.

Infographic

Watercress vs Potato salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +531.6%
Contains more PotassiumPotassium +29.9%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +141.6%
Contains more IronIron +225%
Contains more CopperCopper +53.2%
Contains more ZincZinc +181.8%
Contains more SeleniumSelenium +355.6%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +330%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +16.9%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +345%
Contains more Vitamin B5Vitamin B5 +72.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Potato salad DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 10mg 37%
Polyunsaturated fat 0.035g 3.737g 25%
Cholesterol 0mg 68mg 23%
Sodium 41mg 529mg 21%
Vitamin A 160µg 32µg 14%
Fats 0.1g 8.2g 12%
Calcium 120mg 19mg 10%
Calories 11kcal 143kcal 7%
Vitamin E 1mg 7%
Monounsaturated fat 0.008g 2.48g 6%
Saturated fat 0.027g 1.429g 6%
Manganese 0.244mg 0.101mg 6%
Selenium 0.9µg 4.1µg 6%
Iron 0.2mg 0.65mg 6%
Copper 0.077mg 0.118mg 5%
Vitamin B2 0.12mg 0.06mg 5%
Vitamin B3 0.2mg 0.89mg 4%
Vitamin B5 0.31mg 0.534mg 4%
Fiber 0.5g 1.3g 3%
Carbs 1.29g 11.17g 3%
Zinc 0.11mg 0.31mg 2%
Potassium 330mg 254mg 2%
Choline 9mg 2%
Magnesium 21mg 15mg 1%
Phosphorus 60mg 52mg 1%
Folate 9µg 7µg 1%
Vitamin B6 0.129mg 0.141mg 1%
Vitamin B1 0.09mg 0.077mg 1%
Protein 2.3g 2.68g 1%
Net carbs 0.79g 9.87g N/A
Sugar 0.2g N/A
Tryptophan 0.03mg 0.042mg 0%
Threonine 0.133mg 0.116mg 0%
Isoleucine 0.093mg 0.141mg 0%
Leucine 0.166mg 0.202mg 0%
Lysine 0.134mg 0.171mg 0%
Methionine 0.02mg 0.066mg 0%
Phenylalanine 0.114mg 0.135mg 0%
Valine 0.137mg 0.172mg 0%
Histidine 0.04mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +25.1%
Contains more ProteinProtein +16.5%
Contains more FatsFats +8100%
Contains more CarbsCarbs +765.9%
Contains more OtherOther +62.5%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +30900%
Contains more Poly. FatPolyunsaturated fat +10577.1%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.