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  6. Watercress vs. Purslane

Watercress vs. Purslane — In-Depth Nutrition Comparison

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How are Watercress and Purslane different?

  • Watercress is richer in Vitamin C, Calcium, and Vitamin B5, while Purslane is higher in Iron, and Magnesium.
  • Watercress covers your daily need of Vitamin C 24% more than Purslane.
  • Watercress contains 9 times more Vitamin B5 than Purslane. Watercress contains 0.31mg of Vitamin B5, while Purslane contains 0.036mg.

Watercress, raw and Purslane, raw types were used in this article.

Infographic

Watercress vs Purslane 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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Contains more CalciumCalcium +84.6%
Contains more PhosphorusPhosphorus +36.4%
Contains more MagnesiumMagnesium +223.8%
Contains more PotassiumPotassium +49.7%
Contains more IronIron +895%
Contains more CopperCopper +46.8%
Contains more ZincZinc +54.5%
Contains more ManganeseManganese +24.2%
~equal in Sodium ~45mg
~equal in Selenium ~0.9µg

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% 191% 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 70% 79% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
Contains more Vitamin CVitamin C +104.8%
Contains more Vitamin AVitamin A +141.7%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +91.5%
Contains more Vitamin B5Vitamin B5 +761.1%
Contains more Vitamin B6Vitamin B6 +76.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +140%
Contains more FolateFolate +33.3%
Contains more CholineCholine +42.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.112mg
~equal in Vitamin B12 ~0µg

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
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more ProteinProtein +13.3%
Contains more FatsFats +260%
Contains more CarbsCarbs +162.8%
Contains more OtherOther +13.3%
~equal in Water ~92.86g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Purslane Opinion
Calories 11kcal 20kcal Purslane
Protein 2.3g 2.03g Watercress
Fats 0.1g 0.36g Purslane
Vitamin C 43mg 21mg Watercress
Net carbs 0.79g 3.39g Purslane
Carbs 1.29g 3.39g Purslane
Magnesium 21mg 68mg Purslane
Calcium 120mg 65mg Watercress
Potassium 330mg 494mg Purslane
Iron 0.2mg 1.99mg Purslane
Sugar 0.2g Purslane
Fiber 0.5g Watercress
Copper 0.077mg 0.113mg Purslane
Zinc 0.11mg 0.17mg Purslane
Phosphorus 60mg 44mg Watercress
Sodium 41mg 45mg Watercress
Vitamin A 3191IU 1320IU Watercress
Vitamin A RAE 160µg Watercress
Vitamin E 1mg Watercress
Manganese 0.244mg 0.303mg Purslane
Selenium 0.9µg 0.9µg
Vitamin B1 0.09mg 0.047mg Watercress
Vitamin B2 0.12mg 0.112mg Watercress
Vitamin B3 0.2mg 0.48mg Purslane
Vitamin B5 0.31mg 0.036mg Watercress
Vitamin B6 0.129mg 0.073mg Watercress
Vitamin K 250µg Watercress
Folate 9µg 12µg Purslane
Choline 9mg 12.8mg Purslane
Saturated Fat 0.027g Purslane
Monounsaturated Fat 0.008g Watercress
Polyunsaturated fat 0.035g Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Purslane
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
84%
Watercress
18%
Purslane
Minerals Daily Need Coverage Score
18%
Watercress
30%
Purslane

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.