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  6. Watercress vs. Brown rice

Watercress vs. Brown rice — In-Depth Nutrition Comparison

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How are Watercress and Brown rice different?

  • Watercress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, and Potassium, while Brown rice is higher in Manganese, Vitamin B3, Selenium, Vitamin B1, and Phosphorus.
  • Watercress covers your daily need of Vitamin K 208% more than Brown rice.

Watercress, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Watercress vs Brown rice 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.
Watercress
Watercress
2
:
8
Brown rice
Brown rice
Contains more Calcium +3900%
Contains more Potassium +283.7%
Contains more Iron +180%
Contains more Magnesium +85.7%
Contains more Phosphorus +71.7%
Contains less Sodium -90.2%
Contains more Zinc +545.5%
Contains more Copper +37.7%
Contains more Manganese +299.2%
Contains more Selenium +544.4%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +3900%
Contains more Potassium +283.7%
Contains more Iron +180%
Contains more Magnesium +85.7%
Contains more Phosphorus +71.7%
Contains less Sodium -90.2%
Contains more Zinc +545.5%
Contains more Copper +37.7%
Contains more Manganese +299.2%
Contains more Selenium +544.4%

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.
Watercress
Watercress
6
:
3
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +488.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.9%
Contains more Vitamin K +124900%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B3 +1180.5%
Contains more Vitamin B5 +22.6%
Equal in Vitamin B6 - 0.123
Equal in Folate - 9
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +488.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.9%
Contains more Vitamin K +124900%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B3 +1180.5%
Contains more Vitamin B5 +22.6%
Equal in Vitamin B6 - 0.123
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
2
:
3
Brown rice
Brown rice
Contains more Water +35.3%
Contains more Other +172.7%
Contains more Protein +19.1%
Contains more Fats +870%
Contains more Carbs +1882.9%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Water +35.3%
Contains more Other +172.7%
Contains more Protein +19.1%
Contains more Fats +870%
Contains more Carbs +1882.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +4512.5%
Contains more Polyunsaturated fat +945.7%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +4512.5%
Contains more Polyunsaturated fat +945.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Brown rice Opinion
Net carbs 0.79g 23.98g Brown rice
Protein 2.3g 2.74g Brown rice
Fats 0.1g 0.97g Brown rice
Carbs 1.29g 25.58g Brown rice
Calories 11kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.2g 0.24g Watercress
Fiber 0.5g 1.6g Brown rice
Calcium 120mg 3mg Watercress
Iron 0.2mg 0.56mg Brown rice
Magnesium 21mg 39mg Brown rice
Phosphorus 60mg 103mg Brown rice
Potassium 330mg 86mg Watercress
Sodium 41mg 4mg Brown rice
Zinc 0.11mg 0.71mg Brown rice
Copper 0.077mg 0.106mg Brown rice
Manganese 0.244mg 0.974mg Brown rice
Selenium 0.9µg 5.8µg Brown rice
Vitamin A 3191IU 0IU Watercress
Vitamin A RAE 160µg 0µg Watercress
Vitamin E 1mg 0.17mg Watercress
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.178mg Brown rice
Vitamin B2 0.12mg 0.069mg Watercress
Vitamin B3 0.2mg 2.561mg Brown rice
Vitamin B5 0.31mg 0.38mg Brown rice
Vitamin B6 0.129mg 0.123mg Watercress
Folate 9µg 9µg
Vitamin K 250µg 0.2µg Watercress
Tryptophan 0.03mg 0.033mg Brown rice
Threonine 0.133mg 0.095mg Watercress
Isoleucine 0.093mg 0.109mg Brown rice
Leucine 0.166mg 0.214mg Brown rice
Lysine 0.134mg 0.099mg Watercress
Methionine 0.02mg 0.058mg Brown rice
Phenylalanine 0.114mg 0.133mg Brown rice
Valine 0.137mg 0.151mg Brown rice
Histidine 0.04mg 0.066mg Brown rice
Saturated Fat 0.027g 0.26g Watercress
Monounsaturated Fat 0.008g 0.369g Brown rice
Polyunsaturated fat 0.035g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Brown rice
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
91%
Watercress
14%
Brown rice
Minerals Daily Need Coverage Score
18%
Watercress
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.04g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.233g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 34)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 37mg)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.