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Watercress vs. Soft serve — In-Depth Nutrition Comparison

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What are the differences between watercress and soft serve?

  • Watercress is higher in vitamin K, vitamin A, vitamin C, manganese, vitamin B6, and copper, yet soft serve is higher in vitamin B12 and phosphorus.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Watercress has 54 times more vitamin C than soft serve. While watercress has 43mg of vitamin C, soft serve has only 0.8mg.
  • The amount of saturated fat in watercress is lower.
  • The glycemic index of watercress is lower.

We used Watercress, raw and Ice cream, soft serve, chocolate types in this article.

Infographic

Watercress vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +86.4%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -32.8%
Contains more ManganeseManganese +4780%
Contains more ZincZinc +372.7%
Contains more PhosphorusPhosphorus +93.3%
Contains more SeleniumSelenium +233.3%
~equal in Calcium ~131mg
~equal in Iron ~0.21mg

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +5275%
Contains more Vitamin EVitamin E +63.9%
Contains more Vitamin B1Vitamin B1 +83.7%
Contains more Vitamin B3Vitamin B3 +110.5%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more Vitamin KVitamin K +27677.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.7%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +188.9%
~equal in Vitamin A ~162µg
~equal in Folate ~9µg

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +59%
Contains more OtherOther +33.3%
Contains more ProteinProtein +78.3%
Contains more FatsFats +12900%
Contains more CarbsCarbs +1620.9%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +43525%
Contains more Poly. FatPolyunsaturated fat +1214.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Soft serve DV% diff.
Vitamin K 250µg 0.9µg 208%
Vitamin C 43mg 0.8mg 47%
Saturated fat 0.027g 7.46g 34%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Fats 0.1g 13g 20%
Calories 11kcal 222kcal 11%
Manganese 0.244mg 0.005mg 10%
Monounsaturated fat 0.008g 3.49g 9%
Phosphorus 60mg 116mg 8%
Carbs 1.29g 22.2g 7%
Vitamin B6 0.129mg 0.048mg 6%
Potassium 330mg 177mg 5%
Vitamin B2 0.12mg 0.182mg 5%
Copper 0.077mg 0.03mg 5%
Vitamin D 0µg 0.7µg 4%
Vitamin B5 0.31mg 0.506mg 4%
Protein 2.3g 4.1g 4%
Selenium 0.9µg 3µg 4%
Vitamin D 0IU 29IU 4%
Zinc 0.11mg 0.52mg 4%
Choline 9mg 26mg 3%
Polyunsaturated fat 0.035g 0.46g 3%
Vitamin E 1mg 0.61mg 3%
Vitamin B1 0.09mg 0.049mg 3%
Magnesium 21mg 12mg 2%
Fiber 0.5g 0.7g 1%
Vitamin B3 0.2mg 0.095mg 1%
Sodium 41mg 61mg 1%
Calcium 120mg 131mg 1%
Caffeine 0mg 2mg 1%
Net carbs 0.79g 21.5g N/A
Iron 0.2mg 0.21mg 0%
Sugar 0.2g 21.16g N/A
Vitamin A 160µg 162µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.03mg 0.048mg 0%
Threonine 0.133mg 0.169mg 0%
Isoleucine 0.093mg 0.215mg 0%
Leucine 0.166mg 0.353mg 0%
Lysine 0.134mg 0.296mg 0%
Methionine 0.02mg 0.091mg 0%
Phenylalanine 0.114mg 0.176mg 0%
Valine 0.137mg 0.241mg 0%
Histidine 0.04mg 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Soft serve
Low Calories diet ok
Low Fats diet ok
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
20%
Soft serve
Minerals Daily Need Coverage Score
18%
Watercress
17%
Soft serve

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 20.96g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 7.433g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 47)
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.
Which food is richer in vitamins?
?
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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.