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  6. Watercress vs. Soybean raw

Watercress vs. Soybean raw — In-Depth Nutrition Comparison

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How are watercress and soybean raw different?

  • Watercress is higher in vitamin K and vitamin A; however, soybean raw is richer in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, and vitamin B2.
  • Daily need coverage for iron for soybean raw is 194% higher.
  • Watercress contains 145 times more vitamin A than soybean raw. While watercress contains 3191IU of vitamin A, soybean raw contains only 22IU.
  • Soybean raw has a lower glycemic index (14) than watercress (32).

Watercress, raw and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Watercress vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1233.3%
Contains more CalciumCalcium +130.8%
Contains more PotassiumPotassium +444.5%
Contains more IronIron +7750%
Contains more CopperCopper +2053.2%
Contains more ZincZinc +4345.5%
Contains more PhosphorusPhosphorus +1073.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +931.6%
Contains more SeleniumSelenium +1877.8%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +616.7%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin KVitamin K +431.9%
Contains more Vitamin B1Vitamin B1 +871.1%
Contains more Vitamin B2Vitamin B2 +625%
Contains more Vitamin B3Vitamin B3 +711.5%
Contains more Vitamin B5Vitamin B5 +155.8%
Contains more Vitamin B6Vitamin B6 +192.2%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +1187.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Soybean raw DV% diff.
Iron 0.2mg 15.7mg 194%
Copper 0.077mg 1.658mg 176%
Vitamin K 250µg 47µg 169%
Manganese 0.244mg 2.517mg 99%
Phosphorus 60mg 704mg 92%
Folate 9µg 375µg 92%
Polyunsaturated fat 0.035g 11.255g 75%
Protein 2.3g 36.49g 68%
Vitamin B1 0.09mg 0.874mg 65%
Magnesium 21mg 280mg 62%
Vitamin B2 0.12mg 0.87mg 58%
Zinc 0.11mg 4.89mg 43%
Potassium 330mg 1797mg 43%
Vitamin C 43mg 6mg 41%
Fiber 0.5g 9.3g 35%
Fats 0.1g 19.94g 31%
Selenium 0.9µg 17.8µg 31%
Calories 11kcal 446kcal 22%
Vitamin B6 0.129mg 0.377mg 19%
Choline 9mg 115.9mg 19%
Vitamin A 160µg 1µg 18%
Calcium 120mg 277mg 16%
Saturated fat 0.027g 2.884g 13%
Monounsaturated fat 0.008g 4.404g 11%
Vitamin B5 0.31mg 0.793mg 10%
Carbs 1.29g 30.16g 10%
Vitamin B3 0.2mg 1.623mg 9%
Sodium 41mg 2mg 2%
Vitamin E 1mg 0.85mg 1%
Net carbs 0.79g 20.86g N/A
Sugar 0.2g 7.33g N/A
Tryptophan 0.03mg 0.591mg 0%
Threonine 0.133mg 1.766mg 0%
Isoleucine 0.093mg 1.971mg 0%
Leucine 0.166mg 3.309mg 0%
Lysine 0.134mg 2.706mg 0%
Methionine 0.02mg 0.547mg 0%
Phenylalanine 0.114mg 2.122mg 0%
Valine 0.137mg 2.029mg 0%
Histidine 0.04mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +1013.7%
Contains more ProteinProtein +1486.5%
Contains more FatsFats +19840%
Contains more CarbsCarbs +2238%
Contains more OtherOther +305.8%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +54950%
Contains more Poly. FatPolyunsaturated fat +32057.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.