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  6. Watercress vs. Flax seeds

Watercress vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between watercress and flax seeds

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, and iron.
  • Watercress's daily need coverage for vitamin K is 205% higher.

The food types used in this comparison are Watercress, raw and Seeds, flaxseed.

Infographic

Watercress vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +146.4%
Contains more IronIron +2765%
Contains more CopperCopper +1484.4%
Contains more ZincZinc +3845.5%
Contains more PhosphorusPhosphorus +970%
Contains less SodiumSodium -26.8%
Contains more ManganeseManganese +917.2%
Contains more SeleniumSelenium +2722.2%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +7066.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +222.6%
Contains more Vitamin KVitamin K +5714%
Contains more Vitamin B1Vitamin B1 +1726.7%
Contains more Vitamin B2Vitamin B2 +34.2%
Contains more Vitamin B3Vitamin B3 +1440%
Contains more Vitamin B5Vitamin B5 +217.7%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more FolateFolate +866.7%
Contains more CholineCholine +774.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Flax seeds DV% diff.
Vitamin K 250µg 4.3µg 205%
Polyunsaturated fat 0.035g 28.73g 191%
Vitamin B1 0.09mg 1.644mg 130%
Copper 0.077mg 1.22mg 127%
Fiber 0.5g 27.3g 107%
Manganese 0.244mg 2.482mg 97%
Magnesium 21mg 392mg 88%
Phosphorus 60mg 642mg 83%
Iron 0.2mg 5.73mg 69%
Fats 0.1g 42.16g 65%
Vitamin C 43mg 0.6mg 47%
Selenium 0.9µg 25.4µg 45%
Zinc 0.11mg 4.34mg 38%
Protein 2.3g 18.29g 32%
Vitamin B6 0.129mg 0.473mg 26%
Calories 11kcal 534kcal 26%
Folate 9µg 87µg 20%
Monounsaturated fat 0.008g 7.527g 19%
Vitamin A 160µg 0µg 18%
Vitamin B3 0.2mg 3.08mg 18%
Saturated fat 0.027g 3.663g 17%
Potassium 330mg 813mg 14%
Vitamin B5 0.31mg 0.985mg 14%
Calcium 120mg 255mg 14%
Choline 9mg 78.7mg 13%
Carbs 1.29g 28.88g 9%
Vitamin E 1mg 0.31mg 5%
Vitamin B2 0.12mg 0.161mg 3%
Net carbs 0.79g 1.58g N/A
Sugar 0.2g 1.55g N/A
Sodium 41mg 30mg 0%
Tryptophan 0.03mg 0.297mg 0%
Threonine 0.133mg 0.766mg 0%
Isoleucine 0.093mg 0.896mg 0%
Leucine 0.166mg 1.235mg 0%
Lysine 0.134mg 0.862mg 0%
Methionine 0.02mg 0.37mg 0%
Phenylalanine 0.114mg 0.957mg 0%
Valine 0.137mg 1.072mg 0%
Histidine 0.04mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1266.5%
Contains more ProteinProtein +695.2%
Contains more FatsFats +42060%
Contains more CarbsCarbs +2138.8%
Contains more OtherOther +209.2%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +93987.5%
Contains more Poly. FatPolyunsaturated fat +81985.7%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.