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  6. Watercress vs. Pretzel

Watercress vs. Pretzel — In-Depth Nutrition Comparison

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How are watercress and pretzel different?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, while pretzel is higher in iron, folate, manganese, vitamin B3, vitamin B1, and vitamin B2.
  • Watercress covers your daily need for vitamin K, 206% more than pretzel.
  • Watercress is lower in sodium.
  • Pretzel has a higher glycemic index (83) than watercress (32).

Watercress, raw and Snacks, pretzels, hard, plain, salted types were used in this article.

Infographic

Watercress vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more CalciumCalcium +344.4%
Contains more PotassiumPotassium +48%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +38.1%
Contains more IronIron +2190%
Contains more CopperCopper +102.6%
Contains more ZincZinc +845.5%
Contains more PhosphorusPhosphorus +113.3%
Contains more ManganeseManganese +316%
Contains more SeleniumSelenium +388.9%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin CVitamin C +1947.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.8%
Contains more Vitamin B6Vitamin B6 +74.3%
Contains more Vitamin KVitamin K +8828.6%
Contains more Vitamin B1Vitamin B1 +371.1%
Contains more Vitamin B2Vitamin B2 +176.7%
Contains more Vitamin B3Vitamin B3 +2535%
Contains more FolateFolate +1744.4%
Contains more CholineCholine +227.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Pretzel DV% diff.
Vitamin K 250µg 2.8µg 206%
Iron 0.2mg 4.58mg 55%
Sodium 41mg 1240mg 52%
Vitamin C 43mg 2.1mg 45%
Folate 9µg 166µg 39%
Manganese 0.244mg 1.015mg 34%
Vitamin B3 0.2mg 5.27mg 32%
Starch 72.58g 30%
Vitamin B1 0.09mg 0.424mg 28%
Carbs 1.29g 80.39g 26%
Calories 11kcal 384kcal 19%
Vitamin A 160µg 0µg 18%
Vitamin B2 0.12mg 0.332mg 16%
Protein 2.3g 10.04g 15%
Fiber 0.5g 3.4g 12%
Phosphorus 60mg 128mg 10%
Calcium 120mg 27mg 9%
Copper 0.077mg 0.156mg 9%
Zinc 0.11mg 1.04mg 8%
Polyunsaturated fat 0.035g 1.291g 8%
Selenium 0.9µg 4.4µg 6%
Fats 0.1g 2.93g 4%
Vitamin E 1mg 0.47mg 4%
Choline 9mg 29.5mg 4%
Vitamin B6 0.129mg 0.074mg 4%
Potassium 330mg 223mg 3%
Saturated fat 0.027g 0.391g 2%
Magnesium 21mg 29mg 2%
Monounsaturated fat 0.008g 0.727g 2%
Net carbs 0.79g 76.99g N/A
Sugar 0.2g 2.21g N/A
Vitamin B5 0.31mg 0.322mg 0%
Trans fat 0g 0.004g N/A
Tryptophan 0.03mg 0.097mg 0%
Threonine 0.133mg 0.25mg 0%
Isoleucine 0.093mg 0.407mg 0%
Leucine 0.166mg 0.757mg 0%
Lysine 0.134mg 0.257mg 0%
Methionine 0.02mg 0.177mg 0%
Phenylalanine 0.114mg 0.52mg 0%
Valine 0.137mg 0.48mg 0%
Histidine 0.04mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g 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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more WaterWater +2938.7%
Contains more ProteinProtein +336.5%
Contains more FatsFats +2830%
Contains more CarbsCarbs +6131.8%
Contains more OtherOther +192.5%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +8987.5%
Contains more Poly. FatPolyunsaturated fat +3588.6%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.