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  6. Watercress vs. Provolone

Watercress vs. Provolone — In-Depth Nutrition Comparison

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What are the main differences between watercress and provolone?

  • Watercress is richer in vitamin K, vitamin C, and vitamin A, yet provolone is richer in calcium, phosphorus, vitamin B12, zinc, and selenium.
  • Watercress's daily need coverage for vitamin K is 206% higher.
  • Watercress contains less sodium.

We used Watercress, raw and Cheese, provolone types in this comparison.

Infographic

Watercress vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more PotassiumPotassium +139.1%
Contains more CopperCopper +196.2%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +2340%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +530%
Contains more IronIron +160%
Contains more ZincZinc +2836.4%
Contains more PhosphorusPhosphorus +726.7%
Contains more SeleniumSelenium +1511.1%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +334.8%
Contains more Vitamin B1Vitamin B1 +373.7%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B6Vitamin B6 +76.7%
Contains more Vitamin KVitamin K +11263.6%
Contains more Vitamin AVitamin A +47.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +167.5%
Contains more Vitamin B5Vitamin B5 +53.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.1%
Contains more CholineCholine +71.1%

All nutrients comparison - raw data values

Nutrient Watercress Provolone DV% diff.
Vitamin K 250µg 2.2µg 207%
Saturated fat 0.027g 17.078g 78%
Calcium 120mg 756mg 64%
Phosphorus 60mg 496mg 62%
Vitamin B12 0µg 1.46µg 61%
Vitamin C 43mg 0mg 48%
Protein 2.3g 25.58g 47%
Fats 0.1g 26.62g 41%
Sodium 41mg 876mg 36%
Zinc 0.11mg 3.23mg 28%
Selenium 0.9µg 14.5µg 25%
Cholesterol 0mg 69mg 23%
Monounsaturated fat 0.008g 7.393g 18%
Calories 11kcal 351kcal 17%
Vitamin B2 0.12mg 0.321mg 15%
Manganese 0.244mg 0.01mg 10%
Vitamin A 160µg 236µg 8%
Copper 0.077mg 0.026mg 6%
Potassium 330mg 138mg 6%
Vitamin B1 0.09mg 0.019mg 6%
Polyunsaturated fat 0.035g 0.769g 5%
Vitamin E 1mg 0.23mg 5%
Iron 0.2mg 0.52mg 4%
Vitamin B6 0.129mg 0.073mg 4%
Vitamin B5 0.31mg 0.476mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 21mg 28mg 2%
Fiber 0.5g 0g 2%
Choline 9mg 15.4mg 1%
Carbs 1.29g 2.14g 0%
Net carbs 0.79g 2.14g N/A
Sugar 0.2g 0.56g N/A
Vitamin B3 0.2mg 0.156mg 0%
Folate 9µg 10µg 0%
Tryptophan 0.03mg 0.345mg 0%
Threonine 0.133mg 0.982mg 0%
Isoleucine 0.093mg 1.091mg 0%
Leucine 0.166mg 2.297mg 0%
Lysine 0.134mg 2.646mg 0%
Methionine 0.02mg 0.686mg 0%
Phenylalanine 0.114mg 1.287mg 0%
Valine 0.137mg 1.64mg 0%
Histidine 0.04mg 1.115mg 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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more WaterWater +132.3%
Contains more ProteinProtein +1012.2%
Contains more FatsFats +26520%
Contains more CarbsCarbs +65.9%
Contains more OtherOther +292.5%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +92312.5%
Contains more Poly. FatPolyunsaturated fat +2097.1%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.