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  6. Watercress vs. Soybean meal

Watercress vs. Soybean meal — In-Depth Nutrition Comparison

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Significant differences between watercress and soybean meal

  • Watercress has more vitamin A and vitamin C; however, soybean meal is richer in copper, iron, manganese, phosphorus, folate, magnesium, potassium, and vitamin B1.
  • Soybean meal covers your daily copper needs 214% more than watercress.
  • Soybean meal has a higher glycemic index. The glycemic index of soybean meal is 68, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Soy meal, defatted, raw.

Infographic

Watercress vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +1357.1%
Contains more CalciumCalcium +103.3%
Contains more PotassiumPotassium +654.5%
Contains more IronIron +6750%
Contains more CopperCopper +2497.4%
Contains more ZincZinc +4500%
Contains more PhosphorusPhosphorus +1068.3%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +1457.4%
Contains more SeleniumSelenium +266.7%

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.
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +667.8%
Contains more Vitamin B2Vitamin B2 +109.2%
Contains more Vitamin B3Vitamin B3 +1193.5%
Contains more Vitamin B5Vitamin B5 +537.4%
Contains more Vitamin B6Vitamin B6 +341.1%
Contains more FolateFolate +3266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Soybean meal DV% diff.
Copper 0.077mg 2mg 214%
Vitamin K 250µg 208%
Iron 0.2mg 13.7mg 169%
Manganese 0.244mg 3.8mg 155%
Protein 2.3g 49.2g 94%
Phosphorus 60mg 701mg 92%
Folate 9µg 303µg 74%
Magnesium 21mg 306mg 68%
Potassium 330mg 2490mg 64%
Vitamin B1 0.09mg 0.691mg 50%
Vitamin C 43mg 0mg 48%
Zinc 0.11mg 5.06mg 45%
Vitamin B6 0.129mg 0.569mg 34%
Vitamin B5 0.31mg 1.976mg 33%
Vitamin A 160µg 2µg 18%
Calories 11kcal 337kcal 16%
Vitamin B3 0.2mg 2.587mg 15%
Calcium 120mg 244mg 12%
Carbs 1.29g 35.89g 12%
Vitamin B2 0.12mg 0.251mg 10%
Vitamin E 1mg 7%
Polyunsaturated fat 0.035g 1.045g 7%
Selenium 0.9µg 3.3µg 4%
Fats 0.1g 2.39g 4%
Sodium 41mg 3mg 2%
Fiber 0.5g 2%
Choline 9mg 2%
Monounsaturated fat 0.008g 0.409g 1%
Saturated fat 0.027g 0.268g 1%
Net carbs 0.79g 35.89g N/A
Sugar 0.2g N/A
Tryptophan 0.03mg 0.653mg 0%
Threonine 0.133mg 1.952mg 0%
Isoleucine 0.093mg 2.18mg 0%
Leucine 0.166mg 3.66mg 0%
Lysine 0.134mg 2.991mg 0%
Methionine 0.02mg 0.606mg 0%
Phenylalanine 0.114mg 2.346mg 0%
Valine 0.137mg 2.243mg 0%
Histidine 0.04mg 1.212mg 0%

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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +1270.5%
Contains more ProteinProtein +2039.1%
Contains more FatsFats +2290%
Contains more CarbsCarbs +2682.2%
Contains more OtherOther +365%

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% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +5012.5%
Contains more Poly. FatPolyunsaturated fat +2885.7%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.