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  6. Watercress vs. Shortbread

Watercress vs. Shortbread — In-Depth Nutrition Comparison

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Summary of differences between watercress and shortbread

  • Watercress has more vitamin K, vitamin A, and vitamin C, while shortbread has more iron, vitamin B1, vitamin B3, folate, and vitamin B2.
  • Watercress covers your daily need for vitamin K, 199% more than shortbread.
  • The amount of sodium in watercress is lower.
  • Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of shortbread is 64.

These are the specific foods used in this comparison Watercress, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Watercress vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +823.1%
Contains more PotassiumPotassium +275%
Contains less SodiumSodium -88.4%
Contains more IronIron +1390%
Contains more CopperCopper +16.9%
Contains more ZincZinc +345.5%
Contains more ManganeseManganese +61.1%
Contains more SeleniumSelenium +588.9%
~equal in Phosphorus ~66mg

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +81.7%
Contains more Vitamin KVitamin K +2172.7%
Contains more CholineCholine +900%
Contains more Vitamin EVitamin E +144%
Contains more Vitamin B1Vitamin B1 +292.2%
Contains more Vitamin B2Vitamin B2 +161.7%
Contains more Vitamin B3Vitamin B3 +1537.5%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.321mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Shortbread DV% diff.
Vitamin K 250µg 11µg 199%
Polyunsaturated fat 0.035g 8.326g 55%
Vitamin C 43mg 0mg 48%
Fats 0.1g 26.22g 40%
Saturated fat 0.027g 8.105g 37%
Iron 0.2mg 2.98mg 35%
Calories 11kcal 514kcal 25%
Vitamin B1 0.09mg 0.353mg 22%
Carbs 1.29g 63.78g 21%
Vitamin B3 0.2mg 3.275mg 19%
Vitamin A 160µg 0µg 18%
Folate 9µg 81µg 18%
Monounsaturated fat 0.008g 6.708g 17%
Starch 40.47g 17%
Vitamin B2 0.12mg 0.314mg 15%
Sodium 41mg 353mg 14%
Calcium 120mg 13mg 11%
Vitamin E 1mg 2.44mg 10%
Selenium 0.9µg 6.2µg 10%
Potassium 330mg 88mg 7%
Protein 2.3g 5.37g 6%
Manganese 0.244mg 0.393mg 6%
Vitamin B6 0.129mg 0.071mg 4%
Zinc 0.11mg 0.49mg 3%
Fiber 0.5g 1.3g 3%
Magnesium 21mg 14mg 2%
Phosphorus 60mg 66mg 1%
Copper 0.077mg 0.09mg 1%
Choline 9mg 0.9mg 1%
Net carbs 0.79g 62.48g N/A
Sugar 0.2g 21.65g N/A
Vitamin B5 0.31mg 0.321mg 0%
Trans fat 0g 0.714g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2541.9%
Contains more OtherOther +16.5%
Contains more ProteinProtein +133.5%
Contains more FatsFats +26120%
Contains more CarbsCarbs +4844.2%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +83750%
Contains more Poly. FatPolyunsaturated fat +23688.6%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.