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  6. Watercress vs. Rye

Watercress vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between watercress and rye

  • Watercress has more vitamin K, vitamin A, and vitamin C, while rye has more manganese, fiber, phosphorus, copper, iron, vitamin B3, and selenium.
  • Watercress covers your daily need for vitamin K, 203% more than rye.

These are the specific foods used in this comparison Watercress, raw and Rye grain.

Infographic

Watercress vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +400%
Contains more MagnesiumMagnesium +423.8%
Contains more PotassiumPotassium +54.5%
Contains more IronIron +1215%
Contains more CopperCopper +376.6%
Contains more ZincZinc +2309.1%
Contains more PhosphorusPhosphorus +453.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +956.1%
Contains more SeleniumSelenium +1444.4%

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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin KVitamin K +4137.3%
Contains more Vitamin B1Vitamin B1 +251.1%
Contains more Vitamin B2Vitamin B2 +109.2%
Contains more Vitamin B3Vitamin B3 +2035%
Contains more Vitamin B5Vitamin B5 +369.7%
Contains more Vitamin B6Vitamin B6 +127.9%
Contains more FolateFolate +322.2%
Contains more CholineCholine +237.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Rye DV% diff.
Vitamin K 250µg 5.9µg 203%
Manganese 0.244mg 2.577mg 101%
Fiber 0.5g 15.1g 58%
Vitamin C 43mg 0mg 48%
Phosphorus 60mg 332mg 39%
Copper 0.077mg 0.367mg 32%
Iron 0.2mg 2.63mg 30%
Carbs 1.29g 75.86g 25%
Vitamin B3 0.2mg 4.27mg 25%
Selenium 0.9µg 13.9µg 24%
Vitamin B5 0.31mg 1.456mg 23%
Zinc 0.11mg 2.65mg 23%
Magnesium 21mg 110mg 21%
Vitamin B1 0.09mg 0.316mg 19%
Vitamin A 160µg 1µg 18%
Protein 2.3g 10.34g 16%
Calories 11kcal 338kcal 16%
Vitamin B6 0.129mg 0.294mg 13%
Vitamin B2 0.12mg 0.251mg 10%
Calcium 120mg 24mg 10%
Folate 9µg 38µg 7%
Polyunsaturated fat 0.035g 0.767g 5%
Potassium 330mg 510mg 5%
Choline 9mg 30.4mg 4%
Sodium 41mg 2mg 2%
Fats 0.1g 1.63g 2%
Vitamin E 1mg 0.85mg 1%
Monounsaturated fat 0.008g 0.208g 1%
Saturated fat 0.027g 0.197g 1%
Net carbs 0.79g 60.76g N/A
Sugar 0.2g 0.98g N/A
Tryptophan 0.03mg 0.108mg 0%
Threonine 0.133mg 0.289mg 0%
Isoleucine 0.093mg 0.208mg 0%
Leucine 0.166mg 0.563mg 0%
Lysine 0.134mg 0.286mg 0%
Methionine 0.02mg 0.153mg 0%
Phenylalanine 0.114mg 0.435mg 0%
Valine 0.137mg 0.317mg 0%
Histidine 0.04mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +797.3%
Contains more ProteinProtein +349.6%
Contains more FatsFats +1530%
Contains more CarbsCarbs +5780.6%
Contains more OtherOther +30.8%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +2500%
Contains more Poly. FatPolyunsaturated fat +2091.4%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.