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  6. Watercress vs. Sauerkraut

Watercress vs. Sauerkraut — In-Depth Nutrition Comparison

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Significant differences between watercress and sauerkraut

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B2, vitamin B1, and vitamin E; however, sauerkraut is richer in iron and fiber.
  • Watercress covers your daily vitamin K needs 197% more than sauerkraut.
  • Sauerkraut has 177 times less vitamin A than watercress. Watercress has 3191IU of vitamin A, while sauerkraut has 18IU.
  • Watercress contains less sodium.

Specific food types used in this comparison are Watercress, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Watercress vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +94.1%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +61.6%
Contains more SeleniumSelenium +50%
Contains more IronIron +635%
Contains more CopperCopper +24.7%
Contains more ZincZinc +72.7%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +192.5%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +328.6%
Contains more Vitamin B2Vitamin B2 +445.5%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +233.3%
Contains more Vitamin KVitamin K +1823.1%
Contains more FolateFolate +166.7%
Contains more CholineCholine +15.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Sauerkraut DV% diff.
Vitamin K 250µg 13µg 198%
Vitamin C 43mg 14.7mg 31%
Sodium 41mg 661mg 27%
Vitamin A 160µg 1µg 18%
Iron 0.2mg 1.47mg 16%
Fiber 0.5g 2.9g 10%
Calcium 120mg 30mg 9%
Vitamin B2 0.12mg 0.022mg 8%
Vitamin B1 0.09mg 0.021mg 6%
Phosphorus 60mg 20mg 6%
Vitamin E 1mg 0.14mg 6%
Potassium 330mg 170mg 5%
Manganese 0.244mg 0.151mg 4%
Vitamin B5 0.31mg 0.093mg 4%
Folate 9µg 24µg 4%
Protein 2.3g 0.91g 3%
Copper 0.077mg 0.096mg 2%
Magnesium 21mg 13mg 2%
Zinc 0.11mg 0.19mg 1%
Carbs 1.29g 4.28g 1%
Selenium 0.9µg 0.6µg 1%
Calories 11kcal 19kcal 0%
Fats 0.1g 0.14g 0%
Net carbs 0.79g 1.38g N/A
Sugar 0.2g 1.78g N/A
Vitamin B3 0.2mg 0.143mg 0%
Vitamin B6 0.129mg 0.13mg 0%
Choline 9mg 10.4mg 0%
Saturated fat 0.027g 0.034g 0%
Monounsaturated fat 0.008g 0.013g 0%
Polyunsaturated fat 0.035g 0.067g 0%
Tryptophan 0.03mg 0.008mg 0%
Threonine 0.133mg 0.025mg 0%
Isoleucine 0.093mg 0.021mg 0%
Leucine 0.166mg 0.029mg 0%
Lysine 0.134mg 0.031mg 0%
Methionine 0.02mg 0.009mg 0%
Phenylalanine 0.114mg 0.023mg 0%
Valine 0.137mg 0.03mg 0%
Histidine 0.04mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +152.7%
Contains more FatsFats +40%
Contains more CarbsCarbs +231.8%
Contains more OtherOther +79.2%
~equal in Water ~92.52g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains less Sat. FatSaturated fat -20.6%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +91.4%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.