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  6. Watercress vs. Rutabagas

Watercress vs. Rutabagas — In-Depth Nutrition Comparison

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What are the main differences between watercress and rutabagas?

  • Watercress is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin B2, yet rutabagas are richer in fiber.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has 1596 times more vitamin A than rutabagas. Watercress has 3191IU of vitamin A, while rutabagas have 2IU.
  • Watercress contains less sugar.
  • Watercress has a lower glycemic index than rutabagas.

We used Watercress, raw and Rutabagas, raw types in this comparison.

Infographic

Watercress vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more CalciumCalcium +179.1%
Contains more CopperCopper +140.6%
Contains more PhosphorusPhosphorus +13.2%
Contains more ManganeseManganese +86.3%
Contains more SeleniumSelenium +28.6%
Contains more IronIron +120%
Contains more ZincZinc +118.2%
Contains less SodiumSodium -70.7%
~equal in Magnesium ~20mg
~equal in Potassium ~305mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin CVitamin C +72%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +93.8%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin KVitamin K +83233.3%
Contains more Vitamin B3Vitamin B3 +250%
Contains more FolateFolate +133.3%
Contains more CholineCholine +56.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Rutabagas DV% diff.
Vitamin K 250µg 0.3µg 208%
Vitamin C 43mg 25mg 20%
Vitamin A 160µg 0µg 18%
Calcium 120mg 43mg 8%
Fiber 0.5g 2.3g 7%
Vitamin B2 0.12mg 0.04mg 6%
Manganese 0.244mg 0.131mg 5%
Copper 0.077mg 0.032mg 5%
Vitamin E 1mg 0.3mg 5%
Vitamin B3 0.2mg 0.7mg 3%
Iron 0.2mg 0.44mg 3%
Vitamin B5 0.31mg 0.16mg 3%
Folate 9µg 21µg 3%
Vitamin B6 0.129mg 0.1mg 2%
Carbs 1.29g 8.62g 2%
Protein 2.3g 1.08g 2%
Fructose 1.61g 2%
Choline 9mg 14.1mg 1%
Calories 11kcal 37kcal 1%
Sodium 41mg 12mg 1%
Phosphorus 60mg 53mg 1%
Zinc 0.11mg 0.24mg 1%
Potassium 330mg 305mg 1%
Fats 0.1g 0.16g 0%
Net carbs 0.79g 6.32g N/A
Magnesium 21mg 20mg 0%
Sugar 0.2g 4.46g N/A
Starch 0.4g 0%
Selenium 0.9µg 0.7µg 0%
Vitamin B1 0.09mg 0.09mg 0%
Saturated fat 0.027g 0.027g 0%
Monounsaturated fat 0.008g 0.025g 0%
Polyunsaturated fat 0.035g 0.088g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +113%
Contains more OtherOther +69%
Contains more FatsFats +60%
Contains more CarbsCarbs +568.2%
~equal in Water ~89.43g

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% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +212.5%
Contains more Poly. FatPolyunsaturated fat +151.4%
~equal in Saturated fat ~0.027g

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.