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  6. Watercress vs. Red cabbage

Watercress vs. Red cabbage — In-Depth Nutrition Comparison

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Summary of differences between watercress and red cabbage

  • Watercress has more vitamin K, vitamin A, calcium, copper, and vitamin E, while red cabbage has more vitamin C, iron, fiber, and vitamin B6.
  • Watercress covers your daily need for vitamin K, 176% more than red cabbage.
  • Watercress contains 9 times more vitamin E than red cabbage. While watercress contains 1mg of vitamin E, red cabbage contains only 0.11mg.

These are the specific foods used in this comparison Watercress, raw and Cabbage, red, raw.

Infographic

Watercress vs Red cabbage 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% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +35.8%
Contains more CopperCopper +352.9%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +50%
Contains more IronIron +300%
Contains more ZincZinc +100%
Contains less SodiumSodium -34.1%
~equal in Manganese ~0.243mg

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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin AVitamin A +185.7%
Contains more Vitamin EVitamin E +809.1%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B2Vitamin B2 +73.9%
Contains more Vitamin B5Vitamin B5 +110.9%
Contains more Vitamin KVitamin K +554.5%
Contains more Vitamin CVitamin C +32.6%
Contains more Vitamin B3Vitamin B3 +109%
Contains more Vitamin B6Vitamin B6 +62%
Contains more FolateFolate +100%
Contains more CholineCholine +90%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Red cabbage DV% diff.
Vitamin K 250µg 38.2µg 177%
Vitamin C 43mg 57mg 16%
Vitamin A 160µg 56µg 12%
Calcium 120mg 45mg 8%
Iron 0.2mg 0.8mg 8%
Copper 0.077mg 0.017mg 7%
Vitamin B6 0.129mg 0.209mg 6%
Fiber 0.5g 2.1g 6%
Vitamin E 1mg 0.11mg 6%
Vitamin B2 0.12mg 0.069mg 4%
Phosphorus 60mg 30mg 4%
Vitamin B5 0.31mg 0.147mg 3%
Potassium 330mg 243mg 3%
Fructose 1.48g 2%
Folate 9µg 18µg 2%
Protein 2.3g 1.43g 2%
Vitamin B1 0.09mg 0.064mg 2%
Carbs 1.29g 7.37g 2%
Sodium 41mg 27mg 1%
Magnesium 21mg 16mg 1%
Choline 9mg 17.1mg 1%
Calories 11kcal 31kcal 1%
Vitamin B3 0.2mg 0.418mg 1%
Zinc 0.11mg 0.22mg 1%
Selenium 0.9µg 0.6µg 1%
Fats 0.1g 0.16g 0%
Net carbs 0.79g 5.27g N/A
Sugar 0.2g 3.83g N/A
Manganese 0.244mg 0.243mg 0%
Saturated fat 0.027g 0.021g 0%
Monounsaturated fat 0.008g 0.012g 0%
Polyunsaturated fat 0.035g 0.08g 0%
Tryptophan 0.03mg 0.012mg 0%
Threonine 0.133mg 0.039mg 0%
Isoleucine 0.093mg 0.034mg 0%
Leucine 0.166mg 0.046mg 0%
Lysine 0.134mg 0.049mg 0%
Methionine 0.02mg 0.014mg 0%
Phenylalanine 0.114mg 0.036mg 0%
Valine 0.137mg 0.048mg 0%
Histidine 0.04mg 0.024mg 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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +60.8%
Contains more OtherOther +84.6%
Contains more FatsFats +60%
Contains more CarbsCarbs +471.3%
~equal in Water ~90.39g

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% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains less Sat. FatSaturated fat -22.2%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +128.6%

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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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.