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  6. Watercress vs. Sweet potato

Watercress vs. Sweet potato — In-Depth Nutrition Comparison

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How are watercress and sweet potato different?

  • Watercress is richer in vitamin K, vitamin C, and calcium, while sweet potato is higher in vitamin A, fiber, vitamin B5, copper, vitamin B6, and iron.
  • Sweet potato covers your daily need for vitamin A, 220% more than watercress.
  • Watercress contains 139 times more vitamin K than sweet potato. Watercress contains 250µg of vitamin K, while sweet potato contains 1.8µg.
  • Sweet potato has a higher glycemic index (70) than watercress (32).

Watercress, raw and Sweet potato, raw, unprepared types were used in this article.

Infographic

Watercress vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +300%
Contains more PhosphorusPhosphorus +27.7%
Contains less SodiumSodium -25.5%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +19%
Contains more IronIron +205%
Contains more CopperCopper +96.1%
Contains more ZincZinc +172.7%
~equal in Potassium ~337mg
~equal in Manganese ~0.258mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +1691.7%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +96.7%
Contains more Vitamin KVitamin K +13788.9%
Contains more Vitamin AVitamin A +343.1%
Contains more Vitamin B3Vitamin B3 +178.5%
Contains more Vitamin B5Vitamin B5 +158.1%
Contains more Vitamin B6Vitamin B6 +62%
Contains more FolateFolate +22.2%
Contains more CholineCholine +36.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Sweet potato DV% diff.
Vitamin K 250µg 1.8µg 207%
Vitamin A 160µg 709µg 61%
Vitamin C 43mg 2.4mg 45%
Vitamin B5 0.31mg 0.8mg 10%
Fiber 0.5g 3g 10%
Calcium 120mg 30mg 9%
Copper 0.077mg 0.151mg 8%
Carbs 1.29g 20.12g 6%
Vitamin B6 0.129mg 0.209mg 6%
Vitamin E 1mg 0.26mg 5%
Starch 12.65g 5%
Vitamin B2 0.12mg 0.061mg 5%
Iron 0.2mg 0.61mg 5%
Calories 11kcal 86kcal 4%
Zinc 0.11mg 0.3mg 2%
Phosphorus 60mg 47mg 2%
Vitamin B3 0.2mg 0.557mg 2%
Protein 2.3g 1.57g 1%
Folate 9µg 11µg 1%
Choline 9mg 12.3mg 1%
Vitamin B1 0.09mg 0.078mg 1%
Selenium 0.9µg 0.6µg 1%
Magnesium 21mg 25mg 1%
Manganese 0.244mg 0.258mg 1%
Fructose 0.7g 1%
Sodium 41mg 55mg 1%
Fats 0.1g 0.05g 0%
Net carbs 0.79g 17.12g N/A
Potassium 330mg 337mg 0%
Sugar 0.2g 4.18g N/A
Saturated fat 0.027g 0.018g 0%
Monounsaturated fat 0.008g 0.001g 0%
Polyunsaturated fat 0.035g 0.014g 0%
Tryptophan 0.03mg 0.031mg 0%
Threonine 0.133mg 0.083mg 0%
Isoleucine 0.093mg 0.055mg 0%
Leucine 0.166mg 0.092mg 0%
Lysine 0.134mg 0.066mg 0%
Methionine 0.02mg 0.029mg 0%
Phenylalanine 0.114mg 0.089mg 0%
Valine 0.137mg 0.086mg 0%
Histidine 0.04mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +46.5%
Contains more FatsFats +100%
Contains more WaterWater +23.1%
Contains more OtherOther +22.4%
Contains more CarbsCarbs +1459.7%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +150%
Contains less Sat. FatSaturated fat -33.3%

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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.