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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 A, vitamin C, calcium, and potassium, while brown rice is higher in manganese, vitamin B3, selenium, vitamin B1, and phosphorus.
  • Watercress covers your daily need for vitamin K, 208% more than brown rice.
  • Brown rice has a higher glycemic index (66) than watercress (32).

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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +283.7%
Contains more MagnesiumMagnesium +85.7%
Contains more IronIron +180%
Contains more CopperCopper +37.7%
Contains more ZincZinc +545.5%
Contains more PhosphorusPhosphorus +71.7%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +299.2%
Contains more SeleniumSelenium +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.
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B2Vitamin B2 +73.9%
Contains more Vitamin KVitamin K +124900%
Contains more Vitamin B1Vitamin B1 +97.8%
Contains more Vitamin B3Vitamin B3 +1180.5%
Contains more Vitamin B5Vitamin B5 +22.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg
~equal in Choline ~9.2mg

All nutrients comparison - raw data values

Nutrient Watercress Brown rice DV% diff.
Vitamin K 250µg 0.2µg 208%
Vitamin C 43mg 0mg 48%
Manganese 0.244mg 0.974mg 32%
Vitamin A 160µg 0µg 18%
Vitamin B3 0.2mg 2.561mg 15%
Calcium 120mg 3mg 12%
Starch 24.79g 10%
Selenium 0.9µg 5.8µg 9%
Carbs 1.29g 25.58g 8%
Vitamin B1 0.09mg 0.178mg 7%
Potassium 330mg 86mg 7%
Vitamin E 1mg 0.17mg 6%
Phosphorus 60mg 103mg 6%
Calories 11kcal 123kcal 6%
Zinc 0.11mg 0.71mg 5%
Iron 0.2mg 0.56mg 5%
Magnesium 21mg 39mg 4%
Vitamin B2 0.12mg 0.069mg 4%
Fiber 0.5g 1.6g 4%
Copper 0.077mg 0.106mg 3%
Sodium 41mg 4mg 2%
Polyunsaturated fat 0.035g 0.366g 2%
Protein 2.3g 2.74g 1%
Vitamin B5 0.31mg 0.38mg 1%
Fats 0.1g 0.97g 1%
Saturated fat 0.027g 0.26g 1%
Monounsaturated fat 0.008g 0.369g 1%
Net carbs 0.79g 23.98g N/A
Sugar 0.2g 0.24g N/A
Vitamin B6 0.129mg 0.123mg 0%
Folate 9µg 9µg 0%
Choline 9mg 9.2mg 0%
Tryptophan 0.03mg 0.033mg 0%
Threonine 0.133mg 0.095mg 0%
Isoleucine 0.093mg 0.109mg 0%
Leucine 0.166mg 0.214mg 0%
Lysine 0.134mg 0.099mg 0%
Methionine 0.02mg 0.058mg 0%
Phenylalanine 0.114mg 0.133mg 0%
Valine 0.137mg 0.151mg 0%
Histidine 0.04mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
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 WaterWater +35.3%
Contains more OtherOther +172.7%
Contains more ProteinProtein +19.1%
Contains more FatsFats +870%
Contains more CarbsCarbs +1882.9%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +4512.5%
Contains more Poly. FatPolyunsaturated fat +945.7%

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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. 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.