Watercress vs. Spinach pasta — In-Depth Nutrition Comparison
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What are the main differences between Watercress and Spinach pasta?
- Watercress is richer in Vitamin C, and Vitamin A RAE, yet Spinach pasta is richer in Vitamin B1, Folate, Iron, Manganese, Vitamin B2, Vitamin B3, and Vitamin B6.
- Watercress's daily need coverage for Vitamin C is 48% higher.
- Watercress has 6 times more Vitamin A RAE than Spinach pasta. Watercress has 160µg of Vitamin A RAE, while Spinach pasta has 25µg.
We used Watercress, raw and Pasta, fresh-refrigerated, spinach, as purchased types in this comparison.
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.
Contains
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Calcium
+179.1%
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Potassium
+21.3%
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Iron
+1550%
Contains
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Magnesium
+200%
Contains
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Phosphorus
+146.7%
Contains
less
Sodium
-34.1%
Contains
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Zinc
+1172.7%
Contains
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Copper
+155.8%
Contains
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Manganese
+220.1%
Contains
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Calcium
+179.1%
Contains
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Potassium
+21.3%
Contains
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Iron
+1550%
Contains
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Magnesium
+200%
Contains
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Phosphorus
+146.7%
Contains
less
Sodium
-34.1%
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Zinc
+1172.7%
Contains
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Copper
+155.8%
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Manganese
+220.1%
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.
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Contains
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Vitamin A
+1224.1%
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Vitamin C
+∞%
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Vitamin B1
+576.7%
Contains
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Vitamin B2
+231.7%
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Vitamin B3
+1630%
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Vitamin B5
+121.9%
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Vitamin B6
+144.2%
Contains
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Folate
+1866.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+1224.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+576.7%
Contains
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Vitamin B2
+231.7%
Contains
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Vitamin B3
+1630%
Contains
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Vitamin B5
+121.9%
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Vitamin B6
+144.2%
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Folate
+1866.7%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+216%
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Other
+46.3%
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Protein
+389.6%
Contains
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Fats
+2000%
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Carbs
+4219.4%
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
11.26 g
Fats:
2.1 g
Carbs:
55.72 g
Water:
30.1 g
Other:
0.82 g
Contains
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Water
+216%
Contains
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Other
+46.3%
Contains
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Protein
+389.6%
Contains
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Fats
+2000%
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Carbs
+4219.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-94.4%
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Monounsaturated Fat
+8137.5%
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Polyunsaturated fat
+1234.3%
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Saturated Fat:
0.483 g
Monounsaturated Fat:
0.659 g
Polyunsaturated fat:
0.467 g
Contains
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Saturated Fat
-94.4%
Contains
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Monounsaturated Fat
+8137.5%
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Polyunsaturated fat
+1234.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.79g | 55.72g |
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| Protein | 2.3g | 11.26g |
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| Fats | 0.1g | 2.1g |
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| Carbs | 1.29g | 55.72g |
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| Calories | 11kcal | 289kcal |
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| Sugar | 0.2g |
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| Fiber | 0.5g |
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| Calcium | 120mg | 43mg |
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| Iron | 0.2mg | 3.3mg |
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| Magnesium | 21mg | 63mg |
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| Phosphorus | 60mg | 148mg |
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| Potassium | 330mg | 272mg |
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| Sodium | 41mg | 27mg |
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| Zinc | 0.11mg | 1.4mg |
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| Copper | 0.077mg | 0.197mg |
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| Manganese | 0.244mg | 0.781mg |
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| Selenium | 0.9µg |
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| Vitamin A | 3191IU | 241IU |
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| Vitamin A RAE | 160µg | 25µg |
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| Vitamin E | 1mg |
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| Vitamin C | 43mg | 0mg |
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| Vitamin B1 | 0.09mg | 0.609mg |
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| Vitamin B2 | 0.12mg | 0.398mg |
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| Vitamin B3 | 0.2mg | 3.46mg |
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| Vitamin B5 | 0.31mg | 0.688mg |
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| Vitamin B6 | 0.129mg | 0.315mg |
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| Folate | 9µg | 177µg |
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| Vitamin B12 | 0µg | 0.31µg |
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| Vitamin K | 250µg |
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| Tryptophan | 0.03mg | 0.15mg |
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| Threonine | 0.133mg | 0.352mg |
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| Isoleucine | 0.093mg | 0.488mg |
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| Leucine | 0.166mg | 0.813mg |
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| Lysine | 0.134mg | 0.336mg |
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| Methionine | 0.02mg | 0.208mg |
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| Phenylalanine | 0.114mg | 0.56mg |
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| Valine | 0.137mg | 0.544mg |
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| Histidine | 0.04mg | 0.237mg |
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| Cholesterol | 0mg | 73mg |
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| Saturated Fat | 0.027g | 0.483g |
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| Monounsaturated Fat | 0.008g | 0.659g |
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| Polyunsaturated fat | 0.035g | 0.467g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
91%
51%
Minerals Daily Need Coverage Score
18%
48%
Comparison summary
Which food is lower in Cholesterol?
Watercress is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.456g)
Which food is lower in Sugar?
Spinach pasta is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Spinach pasta contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Spinach pasta is lower in glycemic index (difference - 32)
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.