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Watercress vs. Garden rhubarb — In-Depth Nutrition Comparison

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How are Watercress and Garden rhubarb different?

  • Watercress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Vitamin B6, Vitamin B2, Phosphorus, Copper, and Vitamin B1, while Garden rhubarb is higher in Fiber.
  • Watercress covers your daily need of Vitamin K 184% more than Garden rhubarb.
  • Watercress contains 32 times more Vitamin A RAE than Garden rhubarb. Watercress contains 160µg of Vitamin A RAE, while Garden rhubarb contains 5µg.

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

Infographic

Watercress vs Garden rhubarb 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 8.6% 26% 25% 8.3% 7% 2.7% 6% 0.52% 26% 6%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +39.5%
Contains more PotassiumPotassium +14.6%
Contains more CopperCopper +266.7%
Contains more PhosphorusPhosphorus +328.6%
Contains more ManganeseManganese +24.5%
Contains less SodiumSodium -90.2%
Contains more SeleniumSelenium +22.2%
~equal in Iron ~0.22mg
~equal in Zinc ~0.1mg

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 27% 6.1% 5.4% 0% 5% 6.9% 5.6% 5.1% 5.5% 0% 73% 5.3% 3.3%
Contains more Vitamin CVitamin C +437.5%
Contains more Vitamin AVitamin A +3028.4%
Contains more Vitamin E Vitamin E +270.4%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +264.7%
Contains more Vitamin B6Vitamin B6 +437.5%
Contains more Vitamin KVitamin K +753.2%
Contains more FolateFolate +28.6%
Contains more CholineCholine +47.5%
Contains more Vitamin B3Vitamin B3 +50%
~equal in Vitamin D ~0µg
~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
5% 94%
Protein: 0.9 g
Fats: 0.2 g
Carbs: 4.54 g
Water: 93.61 g
Other: 0.75 g
Contains more ProteinProtein +155.6%
Contains more OtherOther +60%
Contains more FatsFats +100%
Contains more CarbsCarbs +251.9%
~equal in Water ~93.61g

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
28% 20% 52%
Saturated Fat: Sat. Fat 0.053 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.099 g
Contains less Sat. FatSaturated Fat -49.1%
Contains more Mono. FatMonounsaturated Fat +387.5%
Contains more Poly. FatPolyunsaturated fat +182.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Garden rhubarb Opinion
Calories 11kcal 21kcal Garden rhubarb
Protein 2.3g 0.9g Watercress
Fats 0.1g 0.2g Garden rhubarb
Vitamin C 43mg 8mg Watercress
Net carbs 0.79g 2.74g Garden rhubarb
Carbs 1.29g 4.54g Garden rhubarb
Magnesium 21mg 12mg Watercress
Calcium 120mg 86mg Watercress
Potassium 330mg 288mg Watercress
Iron 0.2mg 0.22mg Garden rhubarb
Sugar 0.2g 1.1g Watercress
Fiber 0.5g 1.8g Garden rhubarb
Copper 0.077mg 0.021mg Watercress
Zinc 0.11mg 0.1mg Watercress
Phosphorus 60mg 14mg Watercress
Sodium 41mg 4mg Garden rhubarb
Vitamin A 3191IU 102IU Watercress
Vitamin A RAE 160µg 5µg Watercress
Vitamin E 1mg 0.27mg Watercress
Manganese 0.244mg 0.196mg Watercress
Selenium 0.9µg 1.1µg Garden rhubarb
Vitamin B1 0.09mg 0.02mg Watercress
Vitamin B2 0.12mg 0.03mg Watercress
Vitamin B3 0.2mg 0.3mg Garden rhubarb
Vitamin B5 0.31mg 0.085mg Watercress
Vitamin B6 0.129mg 0.024mg Watercress
Vitamin K 250µg 29.3µg Watercress
Folate 9µg 7µg Watercress
Choline 9mg 6.1mg Watercress
Saturated Fat 0.027g 0.053g Watercress
Monounsaturated Fat 0.008g 0.039g Garden rhubarb
Polyunsaturated fat 0.035g 0.099g Garden rhubarb
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 Garden rhubarb
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
11%
Garden rhubarb
Minerals Daily Need Coverage Score
18%
Watercress
12%
Garden rhubarb

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.026g)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Garden rhubarb
Garden rhubarb contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Garden rhubarb
Garden rhubarb is lower in glycemic index (difference - 19)
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. Garden rhubarb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167758/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.