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  6. Watercress vs. Sweet roll

Watercress vs. Sweet roll — In-Depth Nutrition Comparison

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What are the differences between watercress and sweet roll?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C, yet sweet roll is higher in selenium, vitamin B1, iron, folate, and vitamin B3.
  • Watercress's daily need coverage for vitamin K is 205% more.
  • Watercress has 22 times more vitamin C than sweet roll. While watercress has 43mg of vitamin C, sweet roll has only 2mg.
  • The amount of saturated fat in watercress is lower.

We used Watercress, raw and Sweet rolls, cinnamon, commercially prepared with raisins types in this article.

Infographic

Watercress vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +197.3%
Contains less SodiumSodium -86.5%
Contains more IronIron +700%
Contains more CopperCopper +14.3%
Contains more ZincZinc +436.4%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +23%
Contains more SeleniumSelenium +1788.9%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +2050%
Contains more Vitamin AVitamin A +158.1%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more Vitamin KVitamin K +5581.8%
Contains more Vitamin EVitamin E +99%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +120.8%
Contains more Vitamin B3Vitamin B3 +1092%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +358.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Sweet roll DV% diff.
Vitamin K 250µg 4.4µg 205%
Polyunsaturated fat 0.035g 7.473g 50%
Vitamin C 43mg 2mg 46%
Selenium 0.9µg 17µg 29%
Fats 0.1g 16.4g 25%
Cholesterol 0mg 66mg 22%
Vitamin B1 0.09mg 0.324mg 20%
Iron 0.2mg 1.6mg 18%
Calories 11kcal 372kcal 18%
Carbs 1.29g 50.9g 17%
Folate 9µg 72µg 16%
Saturated fat 0.027g 3.079g 14%
Vitamin B3 0.2mg 2.384mg 14%
Monounsaturated fat 0.008g 4.797g 12%
Vitamin B2 0.12mg 0.265mg 11%
Sodium 41mg 304mg 11%
Vitamin A 160µg 62µg 11%
Fiber 0.5g 2.4g 8%
Protein 2.3g 6.2g 8%
Vitamin E 1mg 1.99mg 7%
Potassium 330mg 111mg 6%
Choline 9mg 41.3mg 6%
Vitamin B12 0µg 0.14µg 6%
Calcium 120mg 72mg 5%
Zinc 0.11mg 0.59mg 4%
Vitamin B5 0.31mg 0.406mg 2%
Vitamin B6 0.129mg 0.107mg 2%
Manganese 0.244mg 0.3mg 2%
Phosphorus 60mg 76mg 2%
Magnesium 21mg 17mg 1%
Copper 0.077mg 0.088mg 1%
Net carbs 0.79g 48.5g N/A
Sugar 0.2g 31.73g N/A
Tryptophan 0.03mg 0.074mg 0%
Threonine 0.133mg 0.211mg 0%
Isoleucine 0.093mg 0.259mg 0%
Leucine 0.166mg 0.458mg 0%
Lysine 0.134mg 0.243mg 0%
Methionine 0.02mg 0.117mg 0%
Phenylalanine 0.114mg 0.3mg 0%
Valine 0.137mg 0.291mg 0%
Histidine 0.04mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +283.5%
Contains more ProteinProtein +169.6%
Contains more FatsFats +16300%
Contains more CarbsCarbs +3845.7%
Contains more OtherOther +41.7%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +59862.5%
Contains more Poly. FatPolyunsaturated fat +21251.4%

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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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.