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  6. Watercress vs. Semolina

Watercress vs. Semolina — In-Depth Nutrition Comparison

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What are the differences between watercress and semolina?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C, yet semolina is higher in selenium, manganese, vitamin B3, vitamin B6, copper, phosphorus, and vitamin B1.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • The glycemic index of watercress is lower.

We used Watercress, raw and Rice, white, long-grain, parboiled, unenriched, dry types in this article.

Infographic

Watercress vs Semolina 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.
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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more CalciumCalcium +69%
Contains more PotassiumPotassium +89.7%
Contains more MagnesiumMagnesium +28.6%
Contains more IronIron +270%
Contains more CopperCopper +268.8%
Contains more ZincZinc +827.3%
Contains more PhosphorusPhosphorus +155%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +324.2%
Contains more SeleniumSelenium +2111.1%

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +148.9%
Contains more Vitamin B3Vitamin B3 +2424%
Contains more Vitamin B5Vitamin B5 +116.8%
Contains more Vitamin B6Vitamin B6 +250.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Semolina DV% diff.
Vitamin K 250µg 0.1µg 208%
Vitamin C 43mg 0mg 48%
Selenium 0.9µg 19.9µg 35%
Manganese 0.244mg 1.035mg 34%
Vitamin B3 0.2mg 5.048mg 30%
Starch 68.29g 28%
Carbs 1.29g 80.89g 27%
Vitamin B6 0.129mg 0.452mg 25%
Copper 0.077mg 0.284mg 23%
Calories 11kcal 374kcal 18%
Vitamin A 160µg 18%
Phosphorus 60mg 153mg 13%
Vitamin B1 0.09mg 0.224mg 11%
Protein 2.3g 7.51g 10%
Zinc 0.11mg 1.02mg 8%
Vitamin B5 0.31mg 0.672mg 7%
Iron 0.2mg 0.74mg 7%
Vitamin E 1mg 0.03mg 6%
Fiber 0.5g 1.8g 5%
Vitamin B2 0.12mg 0.05mg 5%
Calcium 120mg 71mg 5%
Potassium 330mg 174mg 5%
Polyunsaturated fat 0.035g 0.322g 2%
Sodium 41mg 2mg 2%
Choline 9mg 2%
Magnesium 21mg 27mg 1%
Fats 0.1g 1.03g 1%
Saturated fat 0.027g 0.294g 1%
Monounsaturated fat 0.008g 0.258g 1%
Net carbs 0.79g 79.09g N/A
Sugar 0.2g 0.33g N/A
Folate 9µg 8µg 0%
Tryptophan 0.03mg 0.103mg 0%
Threonine 0.133mg 0.271mg 0%
Isoleucine 0.093mg 0.339mg 0%
Leucine 0.166mg 0.656mg 0%
Lysine 0.134mg 0.215mg 0%
Methionine 0.02mg 0.183mg 0%
Phenylalanine 0.114mg 0.398mg 0%
Valine 0.137mg 0.47mg 0%
Histidine 0.04mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +864.6%
Contains more OtherOther +69%
Contains more ProteinProtein +226.5%
Contains more FatsFats +930%
Contains more CarbsCarbs +6170.5%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +3125%
Contains more Poly. FatPolyunsaturated fat +820%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.