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  6. Watercress vs. Sweet and sour

Watercress vs. Sweet and sour — In-Depth Nutrition Comparison

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Differences between watercress and sweet and sour

  • Watercress is higher in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, phosphorus, potassium, and vitamin E; however, sweet, and sour is richer in manganese.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has 319 times more vitamin A than sweet and sour. While watercress has 3191IU of vitamin A, sweet, and sour has only 10IU.
  • Watercress has less sodium.
  • Watercress has a lower glycemic index (32) than sweet and sour (70).

The food types used in this comparison are Watercress, raw and Sauce, sweet, and sour, ready-to-serve.

Infographic

Watercress vs Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +233.3%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +757.1%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +125%
Contains more ManganeseManganese +211.9%
~equal in Iron ~0.21mg
~equal in Copper ~0.079mg

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin CVitamin C +394.3%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +531.6%
Contains more Vitamin B5Vitamin B5 +233.3%
Contains more Vitamin B6Vitamin B6 +143.4%
Contains more Vitamin KVitamin K +124900%
Contains more FolateFolate +12.5%
Contains more CholineCholine +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.187mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Sweet and sour DV% diff.
Vitamin K 250µg 0.2µg 208%
Vitamin C 43mg 8.7mg 38%
Manganese 0.244mg 0.761mg 22%
Vitamin A 160µg 1µg 18%
Sodium 41mg 371mg 14%
Carbs 1.29g 38.22g 12%
Calcium 120mg 10mg 11%
Vitamin B2 0.12mg 0.019mg 8%
Phosphorus 60mg 7mg 8%
Calories 11kcal 150kcal 7%
Potassium 330mg 99mg 7%
Vitamin E 1mg 0.01mg 7%
Vitamin B6 0.129mg 0.053mg 6%
Vitamin B5 0.31mg 0.093mg 4%
Protein 2.3g 0.27g 4%
Vitamin B1 0.09mg 0.048mg 4%
Magnesium 21mg 8mg 3%
Fiber 0.5g 0.1g 2%
Selenium 0.9µg 0.4µg 1%
Choline 9mg 2.4mg 1%
Fats 0.1g 0.02g 0%
Net carbs 0.79g 38.12g N/A
Iron 0.2mg 0.21mg 0%
Sugar 0.2g 18.75g N/A
Copper 0.077mg 0.079mg 0%
Zinc 0.11mg 0.09mg 0%
Vitamin B3 0.2mg 0.187mg 0%
Folate 9µg 8µg 0%
Saturated fat 0.027g 0g 0%
Monounsaturated fat 0.008g 0g 0%
Polyunsaturated fat 0.035g 0g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +751.9%
Contains more FatsFats +400%
Contains more WaterWater +57.8%
Contains more CarbsCarbs +2862.8%
~equal in Other ~1.22g

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.