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Watercress vs. Quinoa — In-Depth Nutrition Comparison

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How are Watercress and Quinoa different?

  • Watercress is richer in Vitamin K, Vitamin C, Vitamin A RAE, and Calcium, while Quinoa is higher in Manganese, Iron, Phosphorus, Copper, Magnesium, and Fiber.
  • Watercress covers your daily need of Vitamin K 208% more than Quinoa.

Watercress, raw and Quinoa, cooked types were used in this article.

Infographic

Watercress vs Quinoa 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 Calcium +605.9%
Contains more Potassium +91.9%
Contains more Iron +645%
Contains more Magnesium +204.8%
Contains more Phosphorus +153.3%
Contains less Sodium -82.9%
Contains more Zinc +890.9%
Contains more Copper +149.4%
Contains more Manganese +158.6%
Contains more Selenium +211.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +605.9%
Contains more Potassium +91.9%
Contains more Iron +645%
Contains more Magnesium +204.8%
Contains more Phosphorus +153.3%
Contains less Sodium -82.9%
Contains more Zinc +890.9%
Contains more Copper +149.4%
Contains more Manganese +158.6%
Contains more Selenium +211.1%

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.
:
4
Quinoa
Contains more Vitamin A +63720%
Contains more Vitamin E +58.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +18.9%
Contains more Vitamin B3 +106%
Contains more Folate +366.7%
Contains more Choline +155.6%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B6 - 0.123
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 5% 625%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 13% 0%
Contains more Vitamin A +63720%
Contains more Vitamin E +58.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +18.9%
Contains more Vitamin B3 +106%
Contains more Folate +366.7%
Contains more Choline +155.6%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B6 - 0.123

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +32.8%
Contains more Other +55.8%
Contains more Protein +91.3%
Contains more Fats +1820%
Contains more Carbs +1551.2%
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Water +32.8%
Contains more Other +55.8%
Contains more Protein +91.3%
Contains more Fats +1820%
Contains more Carbs +1551.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.3%
Contains more Monounsaturated Fat +6500%
Contains more Polyunsaturated fat +2980%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -88.3%
Contains more Monounsaturated Fat +6500%
Contains more Polyunsaturated fat +2980%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Quinoa Opinion
Net carbs 0.79g 18.5g Quinoa
Protein 2.3g 4.4g Quinoa
Fats 0.1g 1.92g Quinoa
Carbs 1.29g 21.3g Quinoa
Calories 11kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.2g 0.87g Watercress
Fiber 0.5g 2.8g Quinoa
Calcium 120mg 17mg Watercress
Iron 0.2mg 1.49mg Quinoa
Magnesium 21mg 64mg Quinoa
Phosphorus 60mg 152mg Quinoa
Potassium 330mg 172mg Watercress
Sodium 41mg 7mg Quinoa
Zinc 0.11mg 1.09mg Quinoa
Copper 0.077mg 0.192mg Quinoa
Manganese 0.244mg 0.631mg Quinoa
Selenium 0.9µg 2.8µg Quinoa
Vitamin A 3191IU 5IU Watercress
Vitamin A RAE 160µg 0µg Watercress
Vitamin E 1mg 0.63mg Watercress
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.107mg Quinoa
Vitamin B2 0.12mg 0.11mg Watercress
Vitamin B3 0.2mg 0.412mg Quinoa
Vitamin B5 0.31mg Watercress
Vitamin B6 0.129mg 0.123mg Watercress
Folate 9µg 42µg Quinoa
Choline 9mg 23mg Quinoa
Vitamin K 250µg 0µg Watercress
Tryptophan 0.03mg 0.052mg Quinoa
Threonine 0.133mg 0.131mg Watercress
Isoleucine 0.093mg 0.157mg Quinoa
Leucine 0.166mg 0.261mg Quinoa
Lysine 0.134mg 0.239mg Quinoa
Methionine 0.02mg 0.096mg Quinoa
Phenylalanine 0.114mg 0.185mg Quinoa
Valine 0.137mg 0.185mg Quinoa
Histidine 0.04mg 0.127mg Quinoa
Saturated Fat 0.027g 0.231g Watercress
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.008g 0.528g Quinoa
Polyunsaturated fat 0.035g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Quinoa
Minerals Daily Need Coverage Score
18%
Watercress
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.67g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.204g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 21)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 34mg)
Which food is richer in minerals?
Quinoa
Quinoa 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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.