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  6. Watercress vs. Savoy cabbage

Watercress vs. Savoy cabbage — In-Depth Nutrition Comparison

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A recap on the differences between watercress and savoy cabbage

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B2, and vitamin E; however, savoy cabbage is higher in folate and fiber.
  • Watercress covers your daily vitamin K needs 151% more than savoy cabbage.
  • Savoy cabbage contains 6 times less vitamin E than watercress. Watercress contains 1mg of vitamin E, while savoy cabbage contains 0.17mg.

Food varieties used in this article are Watercress, raw and Cabbage, savoy, raw.

Infographic

Watercress vs Savoy cabbage 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +43.5%
Contains more CopperCopper +24.2%
Contains more PhosphorusPhosphorus +42.9%
Contains more ManganeseManganese +35.6%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +100%
Contains more ZincZinc +145.5%
Contains less SodiumSodium -31.7%
~equal in Selenium ~0.9µg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin CVitamin C +38.7%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +65.8%
Contains more Vitamin KVitamin K +263.4%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +47.3%
Contains more FolateFolate +788.9%
Contains more CholineCholine +36.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Savoy cabbage DV% diff.
Vitamin K 250µg 68.8µg 151%
Folate 9µg 80µg 18%
Vitamin C 43mg 31mg 13%
Vitamin A 160µg 50µg 12%
Fiber 0.5g 3.1g 10%
Calcium 120mg 35mg 9%
Vitamin B2 0.12mg 0.03mg 7%
Vitamin E 1mg 0.17mg 6%
Vitamin B6 0.129mg 0.19mg 5%
Phosphorus 60mg 42mg 3%
Manganese 0.244mg 0.18mg 3%
Potassium 330mg 230mg 3%
Iron 0.2mg 0.4mg 3%
Vitamin B5 0.31mg 0.187mg 2%
Vitamin B1 0.09mg 0.07mg 2%
Copper 0.077mg 0.062mg 2%
Magnesium 21mg 28mg 2%
Carbs 1.29g 6.1g 2%
Choline 9mg 12.3mg 1%
Vitamin B3 0.2mg 0.3mg 1%
Calories 11kcal 27kcal 1%
Protein 2.3g 2g 1%
Sodium 41mg 28mg 1%
Zinc 0.11mg 0.27mg 1%
Fats 0.1g 0.1g 0%
Net carbs 0.79g 3g N/A
Sugar 0.2g 2.27g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.027g 0.013g 0%
Monounsaturated fat 0.008g 0.007g 0%
Polyunsaturated fat 0.035g 0.049g 0%
Tryptophan 0.03mg 0.02mg 0%
Threonine 0.133mg 0.069mg 0%
Isoleucine 0.093mg 0.101mg 0%
Leucine 0.166mg 0.103mg 0%
Lysine 0.134mg 0.094mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.114mg 0.064mg 0%
Valine 0.137mg 0.085mg 0%
Histidine 0.04mg 0.041mg 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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more ProteinProtein +15%
Contains more OtherOther +50%
Contains more CarbsCarbs +372.9%
~equal in Fats ~0.1g
~equal in Water ~91g

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% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +14.3%
Contains less Sat. FatSaturated fat -51.9%
Contains more Poly. FatPolyunsaturated fat +40%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.