Watercress vs. Soup beans — In-Depth Nutrition Comparison
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How are watercress and soup beans different?
- Watercress is richer in vitamin C, vitamin A, calcium, and vitamin B6, while soup beans are higher in fiber, iron, selenium, and copper.
- Watercress covers your daily need for vitamin C, 46% more than soup beans.
- Watercress contains 4 times more calcium than soup beans. Watercress contains 120mg of calcium, while soup beans contain 32mg.
- Watercress is lower in sodium.
- Soup beans have a higher glycemic index (64) than watercress (32).
Watercress, raw and Soup, bean with ham, canned, chunky, ready-to-serve types were used in this article.
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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.
| Contains more CalciumCalcium | +275% |
| Contains more PotassiumPotassium | +88.6% |
| Contains less SodiumSodium | -89.8% |
| Contains more IronIron | +565% |
| Contains more CopperCopper | +107.8% |
| Contains more ZincZinc | +300% |
| Contains more ManganeseManganese | +18.9% |
| Contains more SeleniumSelenium | +666.7% |
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.
| Contains more Vitamin CVitamin C | +2288.9% |
| Contains more Vitamin AVitamin A | +97.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B5Vitamin B5 | +675% |
| Contains more Vitamin B6Vitamin B6 | +158% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +250% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 43mg | 1.8mg | 46% |
| Sodium | 41mg | 400mg | 16% |
| Fiber | 0.5g | 4.6g | 16% |
| Iron | 0.2mg | 1.33mg | 14% |
| Selenium | 0.9µg | 6.9µg | 11% |
| Vitamin A | 160µg | 81µg | 9% |
| Copper | 0.077mg | 0.16mg | 9% |
| Calcium | 120mg | 32mg | 9% |
| Vitamin E | 1mg | 7% | |
| Protein | 2.3g | 5.19g | 6% |
| Vitamin B6 | 0.129mg | 0.05mg | 6% |
| Saturated fat | 0.027g | 1.37g | 6% |
| Vitamin B5 | 0.31mg | 0.04mg | 5% |
| Potassium | 330mg | 175mg | 5% |
| Vitamin B2 | 0.12mg | 0.06mg | 5% |
| Fats | 0.1g | 3.5g | 5% |
| Monounsaturated fat | 0.008g | 1.58g | 4% |
| Calories | 11kcal | 95kcal | 4% |
| Vitamin B3 | 0.2mg | 0.7mg | 3% |
| Vitamin B1 | 0.09mg | 0.06mg | 3% |
| Zinc | 0.11mg | 0.44mg | 3% |
| Carbs | 1.29g | 11.16g | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Manganese | 0.244mg | 0.29mg | 2% |
| Choline | 9mg | 2% | |
| Polyunsaturated fat | 0.035g | 0.39g | 2% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Folate | 9µg | 12µg | 1% |
| Net carbs | 0.79g | 6.56g | N/A |
| Magnesium | 21mg | 19mg | 0% |
| Sugar | 0.2g | N/A | |
| Phosphorus | 60mg | 59mg | 0% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more WaterWater | +21% |
| Contains more ProteinProtein | +125.7% |
| Contains more FatsFats | +3400% |
| Contains more CarbsCarbs | +765.1% |
| Contains more OtherOther | +26.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +19650% |
| Contains more Poly. FatPolyunsaturated fat | +1014.3% |
