Watercress vs. Puff pastry — In-Depth Nutrition Comparison
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Important differences between watercress and puff pastry
- Watercress has more vitamin K, vitamin A, vitamin C, and calcium; however, puff pastry is richer in selenium, iron, vitamin B3, vitamin B1, and folate.
- Watercress's daily need coverage for vitamin K is 195% more.
- Watercress contains less saturated fat.
- Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of watercress is 32.
The food varieties used in the comparison are Watercress, raw and Puff pastry, frozen, ready-to-bake, baked.
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.
| Contains more MagnesiumMagnesium | +31.3% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +432.3% |
| Contains less SodiumSodium | -83.8% |
| Contains more IronIron | +1200% |
| Contains more CopperCopper | +49.4% |
| Contains more ZincZinc | +390.9% |
| Contains more ManganeseManganese | +102.9% |
| Contains more SeleniumSelenium | +2622.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +81.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +578.9% |
| Contains more Vitamin KVitamin K | +1433.7% |
| Contains more CholineCholine | +45.2% |
| Contains more Vitamin B1Vitamin B1 | +258.9% |
| Contains more Vitamin B2Vitamin B2 | +115% |
| Contains more Vitamin B3Vitamin B3 | +1800% |
| Contains more FolateFolate | +511.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 16.3µg | 195% |
| Polyunsaturated fat | 0.035g | 22.228g | 148% |
| Fats | 0.1g | 38.5g | 59% |
| Vitamin C | 43mg | 0mg | 48% |
| Selenium | 0.9µg | 24.5µg | 43% |
| Iron | 0.2mg | 2.6mg | 30% |
| Calories | 11kcal | 558kcal | 27% |
| Saturated fat | 0.027g | 5.502g | 25% |
| Vitamin B3 | 0.2mg | 3.8mg | 23% |
| Monounsaturated fat | 0.008g | 8.828g | 22% |
| Vitamin B1 | 0.09mg | 0.323mg | 19% |
| Vitamin A | 160µg | 0µg | 18% |
| Carbs | 1.29g | 45.7g | 15% |
| Folate | 9µg | 55µg | 12% |
| Calcium | 120mg | 10mg | 11% |
| Manganese | 0.244mg | 0.495mg | 11% |
| Vitamin B2 | 0.12mg | 0.258mg | 11% |
| Protein | 2.3g | 7.4g | 10% |
| Sodium | 41mg | 253mg | 9% |
| Vitamin B6 | 0.129mg | 0.019mg | 8% |
| Potassium | 330mg | 62mg | 8% |
| Vitamin B5 | 0.31mg | 0mg | 6% |
| Copper | 0.077mg | 0.115mg | 4% |
| Fiber | 0.5g | 1.5g | 4% |
| Zinc | 0.11mg | 0.54mg | 4% |
| Vitamin E | 1mg | 0.55mg | 3% |
| Choline | 9mg | 6.2mg | 1% |
| Magnesium | 21mg | 16mg | 1% |
| Net carbs | 0.79g | 44.2g | N/A |
| Sugar | 0.2g | 0.75g | N/A |
| Phosphorus | 60mg | 60mg | 0% |
| Tryptophan | 0.03mg | 0.086mg | 0% |
| Threonine | 0.133mg | 0.198mg | 0% |
| Isoleucine | 0.093mg | 0.275mg | 0% |
| Leucine | 0.166mg | 0.514mg | 0% |
| Lysine | 0.134mg | 0.144mg | 0% |
| Methionine | 0.02mg | 0.131mg | 0% |
| Phenylalanine | 0.114mg | 0.367mg | 0% |
| Valine | 0.137mg | 0.312mg | 0% |
| Histidine | 0.04mg | 0.158mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
| Contains more WaterWater | +1185.3% |
| Contains more OtherOther | +20% |
| Contains more ProteinProtein | +221.7% |
| Contains more FatsFats | +38400% |
| Contains more CarbsCarbs | +3442.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +110250% |
| Contains more Poly. FatPolyunsaturated fat | +63408.6% |
