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  6. Watercress vs. Garlic powder

Watercress vs. Garlic powder — In-Depth Nutrition Comparison

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Differences between watercress and garlic powder

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, garlic powder is richer in vitamin B6, iron, copper, phosphorus, selenium, fiber, and manganese.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Garlic powder has a lower glycemic index (5) than watercress (32).

The food types used in this comparison are Watercress, raw and Spices, garlic powder.

Infographic

Watercress vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more CalciumCalcium +51.9%
Contains less SodiumSodium -31.7%
Contains more MagnesiumMagnesium +266.7%
Contains more PotassiumPotassium +261.5%
Contains more IronIron +2725%
Contains more CopperCopper +592.2%
Contains more ZincZinc +2618.2%
Contains more PhosphorusPhosphorus +590%
Contains more ManganeseManganese +301.2%
Contains more SeleniumSelenium +2555.6%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +3483.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +49.3%
Contains more Vitamin KVitamin K +62400%
Contains more Vitamin B1Vitamin B1 +383.3%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B3Vitamin B3 +298%
Contains more Vitamin B5Vitamin B5 +139.7%
Contains more Vitamin B6Vitamin B6 +1182.2%
Contains more FolateFolate +422.2%
Contains more CholineCholine +650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Garlic powder DV% diff.
Vitamin K 250µg 0.4µg 208%
Vitamin B6 0.129mg 1.654mg 117%
Iron 0.2mg 5.65mg 68%
Phosphorus 60mg 414mg 51%
Copper 0.077mg 0.533mg 51%
Vitamin C 43mg 1.2mg 46%
Selenium 0.9µg 23.9µg 42%
Fiber 0.5g 9g 34%
Manganese 0.244mg 0.979mg 32%
Vitamin B1 0.09mg 0.435mg 29%
Protein 2.3g 16.55g 29%
Zinc 0.11mg 2.99mg 26%
Potassium 330mg 1193mg 25%
Carbs 1.29g 72.73g 24%
Vitamin A 160µg 0µg 18%
Calories 11kcal 331kcal 16%
Magnesium 21mg 77mg 13%
Choline 9mg 67.5mg 11%
Folate 9µg 47µg 10%
Vitamin B5 0.31mg 0.743mg 9%
Vitamin B3 0.2mg 0.796mg 4%
Calcium 120mg 79mg 4%
Vitamin B2 0.12mg 0.141mg 2%
Vitamin E 1mg 0.67mg 2%
Sodium 41mg 60mg 1%
Fats 0.1g 0.73g 1%
Saturated fat 0.027g 0.249g 1%
Polyunsaturated fat 0.035g 0.178g 1%
Net carbs 0.79g 63.73g N/A
Sugar 0.2g 2.43g N/A
Monounsaturated fat 0.008g 0.115g 0%
Tryptophan 0.03mg 0.121mg 0%
Threonine 0.133mg 0.374mg 0%
Isoleucine 0.093mg 0.414mg 0%
Leucine 0.166mg 0.728mg 0%
Lysine 0.134mg 0.768mg 0%
Methionine 0.02mg 0.111mg 0%
Phenylalanine 0.114mg 0.525mg 0%
Valine 0.137mg 0.667mg 0%
Histidine 0.04mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1374.6%
Contains more ProteinProtein +619.6%
Contains more FatsFats +630%
Contains more CarbsCarbs +5538%
Contains more OtherOther +195%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +1337.5%
Contains more Poly. FatPolyunsaturated fat +408.6%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.