Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Sesame

Watercress vs. Sesame — In-Depth Nutrition Comparison

Compare

The main differences between watercress and sesame

  • Watercress has more vitamin K and vitamin A; however, sesame has more copper, iron, manganese, calcium, phosphorus, magnesium, zinc, and selenium.
  • Daily need coverage for copper for sesame is 445% higher.

Food types used in this article are Watercress, raw and Seeds, sesame seeds, whole, dried.

Infographic

Watercress vs Sesame 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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +1571.4%
Contains more CalciumCalcium +712.5%
Contains more PotassiumPotassium +41.8%
Contains more IronIron +7175%
Contains more CopperCopper +5201.3%
Contains more ZincZinc +6945.5%
Contains more PhosphorusPhosphorus +948.3%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +908.2%
Contains more SeleniumSelenium +3722.2%

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%
Sesame
Sesame
6
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 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B5Vitamin B5 +520%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +778.9%
Contains more Vitamin B2Vitamin B2 +105.8%
Contains more Vitamin B3Vitamin B3 +2157.5%
Contains more Vitamin B6Vitamin B6 +512.4%
Contains more FolateFolate +977.8%
Contains more CholineCholine +184.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Sesame DV% diff.
Copper 0.077mg 4.082mg 445%
Vitamin K 250µg 0µg 208%
Iron 0.2mg 14.55mg 179%
Polyunsaturated fat 0.035g 21.773g 145%
Manganese 0.244mg 2.46mg 96%
Calcium 120mg 975mg 86%
Phosphorus 60mg 629mg 81%
Magnesium 21mg 351mg 79%
Fats 0.1g 49.67g 76%
Zinc 0.11mg 7.75mg 69%
Selenium 0.9µg 34.4µg 61%
Vitamin B1 0.09mg 0.791mg 58%
Vitamin B6 0.129mg 0.79mg 51%
Vitamin C 43mg 0mg 48%
Monounsaturated fat 0.008g 18.759g 47%
Fiber 0.5g 11.8g 45%
Saturated fat 0.027g 6.957g 32%
Protein 2.3g 17.73g 31%
Calories 11kcal 573kcal 28%
Vitamin B3 0.2mg 4.515mg 27%
Folate 9µg 97µg 22%
Vitamin A 160µg 0µg 18%
Vitamin B2 0.12mg 0.247mg 10%
Carbs 1.29g 23.45g 7%
Vitamin E 1mg 0.25mg 5%
Vitamin B5 0.31mg 0.05mg 5%
Potassium 330mg 468mg 4%
Choline 9mg 25.6mg 3%
Sodium 41mg 11mg 1%
Net carbs 0.79g 11.65g N/A
Sugar 0.2g 0.3g N/A
Tryptophan 0.03mg 0.388mg 0%
Threonine 0.133mg 0.736mg 0%
Isoleucine 0.093mg 0.763mg 0%
Leucine 0.166mg 1.358mg 0%
Lysine 0.134mg 0.569mg 0%
Methionine 0.02mg 0.586mg 0%
Phenylalanine 0.114mg 0.94mg 0%
Valine 0.137mg 0.99mg 0%
Histidine 0.04mg 0.522mg 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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1927.9%
Contains more ProteinProtein +670.9%
Contains more FatsFats +49570%
Contains more CarbsCarbs +1717.8%
Contains more OtherOther +271.7%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +234387.5%
Contains more Poly. FatPolyunsaturated fat +62108.6%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Sesame
Sesame vs Chia seeds
Chia seeds
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seeds
Sunflower seeds

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.