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Watercress vs. Soba — In-Depth Nutrition Comparison

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What are the main differences between watercress and soba?

  • Watercress is richer in vitamin A, vitamin C, calcium, potassium, copper, vitamin B2, vitamin B6, and phosphorus, yet soba is richer in manganese.
  • Watercress's daily need coverage for vitamin A is 64% higher.
  • Watercress has a lower glycemic index than soba.

We used Watercress, raw and Noodles, japanese, soba, cooked types in this comparison.

Infographic

Watercress vs Soba 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%
Soba
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +842.9%
Contains more CopperCopper +862.5%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -31.7%
Contains more SeleniumSelenium +∞%
Contains more IronIron +140%
Contains more ManganeseManganese +53.3%
~equal in Zinc ~0.12mg

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%
Soba
1
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% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more Vitamin B6Vitamin B6 +222.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +155%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.094mg
~equal in Vitamin B12 ~0µg

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
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more WaterWater +30.3%
Contains more OtherOther +207.7%
Contains more ProteinProtein +120%
Contains more CarbsCarbs +1562%
~equal in Fats ~0.1g

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
Soba
2
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Poly. FatPolyunsaturated fat +12.9%
Contains less Sat. FatSaturated fat -29.6%
Contains more Mono. FatMonounsaturated fat +225%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Soba
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watercress Soba DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 0mg 48%
Vitamin A 160µg 0µg 18%
Calcium 120mg 4mg 12%
Potassium 330mg 35mg 9%
Copper 0.077mg 0.008mg 8%
Vitamin B6 0.129mg 0.04mg 7%
Carbs 1.29g 21.44g 7%
Vitamin E 1mg 7%
Vitamin B2 0.12mg 0.026mg 7%
Protein 2.3g 5.06g 6%
Manganese 0.244mg 0.374mg 6%
Phosphorus 60mg 25mg 5%
Calories 11kcal 99kcal 4%
Iron 0.2mg 0.48mg 4%
Magnesium 21mg 9mg 3%
Choline 9mg 2%
Vitamin B3 0.2mg 0.51mg 2%
Fiber 0.5g 2%
Selenium 0.9µg 2%
Vitamin B5 0.31mg 0.235mg 2%
Folate 9µg 7µg 1%
Sodium 41mg 60mg 1%
Fats 0.1g 0.1g 0%
Net carbs 0.79g 21.44g N/A
Sugar 0.2g N/A
Zinc 0.11mg 0.12mg 0%
Vitamin B1 0.09mg 0.094mg 0%
Saturated fat 0.027g 0.019g 0%
Monounsaturated fat 0.008g 0.026g 0%
Polyunsaturated fat 0.035g 0.031g 0%
Tryptophan 0.03mg 0.072mg 0%
Threonine 0.133mg 0.177mg 0%
Isoleucine 0.093mg 0.195mg 0%
Leucine 0.166mg 0.33mg 0%
Lysine 0.134mg 0.214mg 0%
Methionine 0.02mg 0.072mg 0%
Phenylalanine 0.114mg 0.217mg 0%
Valine 0.137mg 0.249mg 0%
Histidine 0.04mg 0.119mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Soba
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Watercress
5%
Soba
Minerals Daily Need Coverage Score
18%
Watercress
10%
Soba

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.008g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.