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  6. Watercress vs. Spread

Watercress vs. Spread — In-Depth Nutrition Comparison

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The main differences between watercress and spread

  • Watercress has more vitamin K, vitamin A, vitamin C, and calcium; however, spread has more vitamin B12, selenium, and choline.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress is lower in sodium.
  • Watercress has a higher glycemic index than spread.

Food types used in this article are Watercress, raw and Sandwich spread, pork, beef.

Infographic

Watercress vs Spread 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%
Spread
Spread
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +200%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +838.5%
Contains more IronIron +295%
Contains more CopperCopper +68.8%
Contains more ZincZinc +827.3%
Contains more SeleniumSelenium +977.8%
~equal in Phosphorus ~59mg

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%
Spread
Spread
8
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +515.4%
Contains more Vitamin KVitamin K +15525%
Contains more FolateFolate +350%
Contains more Vitamin EVitamin E +74%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +91.1%
Contains more Vitamin B2Vitamin B2 +11.7%
Contains more Vitamin B3Vitamin B3 +765%
Contains more Vitamin B5Vitamin B5 +38.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +592.2%
~equal in Vitamin B6 ~0.12mg

All nutrients comparison - raw data values

Nutrient Watercress Spread DV% diff.
Vitamin K 250µg 1.6µg 207%
Vitamin C 43mg 0mg 48%
Vitamin B12 0µg 1.12µg 47%
Sodium 41mg 1013mg 42%
Fats 0.1g 17.34g 27%
Saturated fat 0.027g 5.977g 27%
Monounsaturated fat 0.008g 7.584g 19%
Polyunsaturated fat 0.035g 2.565g 17%
Selenium 0.9µg 9.7µg 16%
Vitamin A 160µg 26µg 15%
Cholesterol 0mg 38mg 13%
Protein 2.3g 7.66g 11%
Calories 11kcal 235kcal 11%
Calcium 120mg 12mg 11%
Choline 9mg 62.3mg 10%
Vitamin B3 0.2mg 1.73mg 10%
Manganese 0.244mg 0.026mg 9%
Zinc 0.11mg 1.02mg 8%
Iron 0.2mg 0.79mg 7%
Vitamin B1 0.09mg 0.172mg 7%
Potassium 330mg 110mg 6%
Copper 0.077mg 0.13mg 6%
Vitamin E 1mg 1.74mg 5%
Carbs 1.29g 11.94g 4%
Magnesium 21mg 8mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.31mg 0.43mg 2%
Folate 9µg 2µg 2%
Fiber 0.5g 0.2g 1%
Vitamin B6 0.129mg 0.12mg 1%
Vitamin B2 0.12mg 0.134mg 1%
Net carbs 0.79g 11.74g N/A
Sugar 0.2g 0g N/A
Phosphorus 60mg 59mg 0%
Tryptophan 0.03mg 0.082mg 0%
Threonine 0.133mg 0.334mg 0%
Isoleucine 0.093mg 0.334mg 0%
Leucine 0.166mg 0.6mg 0%
Lysine 0.134mg 0.663mg 0%
Methionine 0.02mg 0.196mg 0%
Phenylalanine 0.114mg 0.301mg 0%
Valine 0.137mg 0.356mg 0%
Histidine 0.04mg 0.279mg 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
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more WaterWater +57.8%
Contains more ProteinProtein +233%
Contains more FatsFats +17240%
Contains more CarbsCarbs +825.6%
Contains more OtherOther +131.7%

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +94700%
Contains more Poly. FatPolyunsaturated fat +7228.6%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.