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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

Watercress vs Spinach pasta 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.
Contains more Calcium +179.1%
Contains more Potassium +21.3%
Contains more Iron +1550%
Contains more Magnesium +200%
Contains more Phosphorus +146.7%
Contains less Sodium -34.1%
Contains more Zinc +1172.7%
Contains more Copper +155.8%
Contains more Manganese +220.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 124% 45% 64% 24% 4% 39% 66% 102% 0%
Contains more Calcium +179.1%
Contains more Potassium +21.3%
Contains more Iron +1550%
Contains more Magnesium +200%
Contains more Phosphorus +146.7%
Contains less Sodium -34.1%
Contains more Zinc +1172.7%
Contains more Copper +155.8%
Contains more 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.
:
Contains more Vitamin A +1224.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +576.7%
Contains more Vitamin B2 +231.7%
Contains more Vitamin B3 +1630%
Contains more Vitamin B5 +121.9%
Contains more Vitamin B6 +144.2%
Contains more Folate +1866.7%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 5% 625%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 15% 0% 0% 0% 153% 92% 65% 42% 73% 133% 39% 0% 0%
Contains more Vitamin A +1224.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +576.7%
Contains more Vitamin B2 +231.7%
Contains more Vitamin B3 +1630%
Contains more Vitamin B5 +121.9%
Contains more Vitamin B6 +144.2%
Contains more Folate +1866.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +216%
Contains more Other +46.3%
Contains more Protein +389.6%
Contains more Fats +2000%
Contains more Carbs +4219.4%
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Contains more Water +216%
Contains more Other +46.3%
Contains more Protein +389.6%
Contains more Fats +2000%
Contains more Carbs +4219.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +8137.5%
Contains more Polyunsaturated fat +1234.3%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
30% 41% 29%
Saturated Fat: 0.483 g
Monounsaturated Fat: 0.659 g
Polyunsaturated fat: 0.467 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +8137.5%
Contains more 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.
Watercress Spinach pasta
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Spinach pasta Opinion
Net carbs 0.79g 55.72g Spinach pasta
Protein 2.3g 11.26g Spinach pasta
Fats 0.1g 2.1g Spinach pasta
Carbs 1.29g 55.72g Spinach pasta
Calories 11kcal 289kcal Spinach pasta
Sugar 0.2g Spinach pasta
Fiber 0.5g Watercress
Calcium 120mg 43mg Watercress
Iron 0.2mg 3.3mg Spinach pasta
Magnesium 21mg 63mg Spinach pasta
Phosphorus 60mg 148mg Spinach pasta
Potassium 330mg 272mg Watercress
Sodium 41mg 27mg Spinach pasta
Zinc 0.11mg 1.4mg Spinach pasta
Copper 0.077mg 0.197mg Spinach pasta
Manganese 0.244mg 0.781mg Spinach pasta
Selenium 0.9µg Watercress
Vitamin A 3191IU 241IU Watercress
Vitamin A RAE 160µg 25µg Watercress
Vitamin E 1mg Watercress
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.609mg Spinach pasta
Vitamin B2 0.12mg 0.398mg Spinach pasta
Vitamin B3 0.2mg 3.46mg Spinach pasta
Vitamin B5 0.31mg 0.688mg Spinach pasta
Vitamin B6 0.129mg 0.315mg Spinach pasta
Folate 9µg 177µg Spinach pasta
Vitamin B12 0µg 0.31µg Spinach pasta
Choline 9mg Watercress
Vitamin K 250µg Watercress
Tryptophan 0.03mg 0.15mg Spinach pasta
Threonine 0.133mg 0.352mg Spinach pasta
Isoleucine 0.093mg 0.488mg Spinach pasta
Leucine 0.166mg 0.813mg Spinach pasta
Lysine 0.134mg 0.336mg Spinach pasta
Methionine 0.02mg 0.208mg Spinach pasta
Phenylalanine 0.114mg 0.56mg Spinach pasta
Valine 0.137mg 0.544mg Spinach pasta
Histidine 0.04mg 0.237mg Spinach pasta
Cholesterol 0mg 73mg Watercress
Saturated Fat 0.027g 0.483g Watercress
Monounsaturated Fat 0.008g 0.659g Spinach pasta
Polyunsaturated fat 0.035g 0.467g Spinach pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Spinach pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
84%
Watercress
47%
Spinach pasta
Minerals Daily Need Coverage Score
18%
Watercress
48%
Spinach pasta

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.456g)
Which food is lower in Sugar?
Spinach pasta
Spinach pasta is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Spinach pasta
Spinach pasta contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Spinach pasta
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.

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. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.