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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, and Vitamin C, while Rye has more Manganese, Fiber, Phosphorus, Copper, Iron, Vitamin B3, Selenium, and Zinc.
  • Watercress covers your daily need of 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.
Watercress
Watercress
1
:
9
Rye
Rye
Contains more Calcium +400%
Contains more Iron +1215%
Contains more Magnesium +423.8%
Contains more Phosphorus +453.3%
Contains more Potassium +54.5%
Contains less Sodium -95.1%
Contains more Zinc +2309.1%
Contains more Copper +376.6%
Contains more Manganese +956.1%
Contains more Selenium +1444.4%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +400%
Contains more Iron +1215%
Contains more Magnesium +423.8%
Contains more Phosphorus +453.3%
Contains more Potassium +54.5%
Contains less Sodium -95.1%
Contains more Zinc +2309.1%
Contains more Copper +376.6%
Contains more Manganese +956.1%
Contains more Selenium +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.
Watercress
Watercress
4
:
6
Rye
Rye
Contains more Vitamin A +28909.1%
Contains more Vitamin E +17.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +4137.3%
Contains more Vitamin B1 +251.1%
Contains more Vitamin B2 +109.2%
Contains more Vitamin B3 +2035%
Contains more Vitamin B5 +369.7%
Contains more Vitamin B6 +127.9%
Contains more Folate +322.2%
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%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +28909.1%
Contains more Vitamin E +17.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +4137.3%
Contains more Vitamin B1 +251.1%
Contains more Vitamin B2 +109.2%
Contains more Vitamin B3 +2035%
Contains more Vitamin B5 +369.7%
Contains more Vitamin B6 +127.9%
Contains more Folate +322.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
1
:
4
Rye
Rye
Contains more Water +797.3%
Contains more Protein +349.6%
Contains more Fats +1530%
Contains more Carbs +5780.6%
Contains more Other +30.8%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Rye
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 Water +797.3%
Contains more Protein +349.6%
Contains more Fats +1530%
Contains more Carbs +5780.6%
Contains more Other +30.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Rye
Rye
Contains less Saturated Fat -86.3%
Contains more Monounsaturated Fat +2500%
Contains more Polyunsaturated fat +2091.4%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -86.3%
Contains more Monounsaturated Fat +2500%
Contains more Polyunsaturated fat +2091.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Rye
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 Rye Opinion
Net carbs 0.79g 60.76g Rye
Protein 2.3g 10.34g Rye
Fats 0.1g 1.63g Rye
Carbs 1.29g 75.86g Rye
Calories 11kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.2g 0.98g Watercress
Fiber 0.5g 15.1g Rye
Calcium 120mg 24mg Watercress
Iron 0.2mg 2.63mg Rye
Magnesium 21mg 110mg Rye
Phosphorus 60mg 332mg Rye
Potassium 330mg 510mg Rye
Sodium 41mg 2mg Rye
Zinc 0.11mg 2.65mg Rye
Copper 0.077mg 0.367mg Rye
Manganese 0.244mg 2.577mg Rye
Selenium 0.9µg 13.9µg Rye
Vitamin A 3191IU 11IU Watercress
Vitamin A RAE 160µg 1µg Watercress
Vitamin E 1mg 0.85mg Watercress
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.316mg Rye
Vitamin B2 0.12mg 0.251mg Rye
Vitamin B3 0.2mg 4.27mg Rye
Vitamin B5 0.31mg 1.456mg Rye
Vitamin B6 0.129mg 0.294mg Rye
Folate 9µg 38µg Rye
Vitamin K 250µg 5.9µg Watercress
Tryptophan 0.03mg 0.108mg Rye
Threonine 0.133mg 0.289mg Rye
Isoleucine 0.093mg 0.208mg Rye
Leucine 0.166mg 0.563mg Rye
Lysine 0.134mg 0.286mg Rye
Methionine 0.02mg 0.153mg Rye
Phenylalanine 0.114mg 0.435mg Rye
Valine 0.137mg 0.317mg Rye
Histidine 0.04mg 0.189mg Rye
Saturated Fat 0.027g 0.197g Watercress
Monounsaturated Fat 0.008g 0.208g Rye
Polyunsaturated fat 0.035g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Rye
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
36%
Rye
Minerals Daily Need Coverage Score
18%
Watercress
98%
Rye

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.17g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 2)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Rye
Rye 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. 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.