Watercress vs. Chia seeds — In-Depth Nutrition Comparison
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What are the differences between watercress and chia seeds?
- Watercress is higher in vitamin A, yet chia seeds are higher in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, vitamin B3, and calcium.
- Chia seeds' daily need coverage for fiber is 136% more.
- Watercress has 59 times more vitamin A than chia seeds. While watercress has 3191IU of vitamin A, chia seeds have only 54IU.
- The glycemic index of chia seeds is lower.
We used Watercress, raw and Seeds, chia seeds, dried types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +1495.2% |
| Contains more CalciumCalcium | +425.8% |
| Contains more PotassiumPotassium | +23.3% |
| Contains more IronIron | +3760% |
| Contains more CopperCopper | +1100% |
| Contains more ZincZinc | +4063.6% |
| Contains more PhosphorusPhosphorus | +1333.3% |
| Contains less SodiumSodium | -61% |
| Contains more ManganeseManganese | +1016% |
| Contains more SeleniumSelenium | +6033.3% |
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.
| Contains more Vitamin CVitamin C | +2587.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +588.9% |
| Contains more Vitamin B2Vitamin B2 | +41.7% |
| Contains more Vitamin B3Vitamin B3 | +4315% |
| Contains more FolateFolate | +444.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more WaterWater | +1539.8% |
| Contains more ProteinProtein | +619.1% |
| Contains more FatsFats | +30640% |
| Contains more CarbsCarbs | +3165.1% |
| Contains more OtherOther | +300% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +28762.5% |
| Contains more Poly. FatPolyunsaturated fat | +67514.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Polyunsaturated fat | 0.035g | 23.665g | 158% |
| Fiber | 0.5g | 34.4g | 136% |
| Phosphorus | 60mg | 860mg | 114% |
| Manganese | 0.244mg | 2.723mg | 108% |
| Selenium | 0.9µg | 55.2µg | 99% |
| Copper | 0.077mg | 0.924mg | 94% |
| Iron | 0.2mg | 7.72mg | 94% |
| Magnesium | 21mg | 335mg | 75% |
| Vitamin B3 | 0.2mg | 8.83mg | 54% |
| Calcium | 120mg | 631mg | 51% |
| Fats | 0.1g | 30.74g | 47% |
| Vitamin C | 43mg | 1.6mg | 46% |
| Vitamin B1 | 0.09mg | 0.62mg | 44% |
| Zinc | 0.11mg | 4.58mg | 41% |
| Protein | 2.3g | 16.54g | 28% |
| Calories | 11kcal | 486kcal | 24% |
| Vitamin A | 160µg | 18% | |
| Saturated fat | 0.027g | 3.33g | 15% |
| Carbs | 1.29g | 42.12g | 14% |
| Folate | 9µg | 49µg | 10% |
| Vitamin B6 | 0.129mg | 10% | |
| Monounsaturated fat | 0.008g | 2.309g | 6% |
| Vitamin B5 | 0.31mg | 6% | |
| Vitamin B2 | 0.12mg | 0.17mg | 4% |
| Vitamin E | 1mg | 0.5mg | 3% |
| Choline | 9mg | 2% | |
| Potassium | 330mg | 407mg | 2% |
| Sodium | 41mg | 16mg | 1% |
| Net carbs | 0.79g | 7.72g | N/A |
| Sugar | 0.2g | N/A | |
| Trans fat | 0g | 0.14g | N/A |
| Tryptophan | 0.03mg | 0.436mg | 0% |
| Threonine | 0.133mg | 0.709mg | 0% |
| Isoleucine | 0.093mg | 0.801mg | 0% |
| Leucine | 0.166mg | 1.371mg | 0% |
| Lysine | 0.134mg | 0.97mg | 0% |
| Methionine | 0.02mg | 0.588mg | 0% |
| Phenylalanine | 0.114mg | 1.016mg | 0% |
| Valine | 0.137mg | 0.95mg | 0% |
| Histidine | 0.04mg | 0.531mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
74%
32%
Minerals Daily Need Coverage Score
18%
221%
Comparison summary
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 3.303g)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)