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  6. Watercress vs. Taco

Watercress vs. Taco — In-Depth Nutrition Comparison

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Summary of differences between watercress and taco

  • Watercress has more vitamin K, vitamin A, and vitamin C, while taco has more vitamin B12, phosphorus, selenium, zinc, and fiber.
  • Watercress covers your daily need for vitamin K, 196% more than taco.
  • Watercress contains 108 times more vitamin C than taco. While watercress contains 43mg of vitamin C, taco contains only 0.4mg.
  • The amount of sodium in watercress is lower.

These are the specific foods used in this comparison Watercress, raw and Fast foods, taco with beef, cheese, and lettuce, hard shell.

Infographic

Watercress vs Taco 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%
Taco
Taco
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more CalciumCalcium +34.8%
Contains more PotassiumPotassium +57.9%
Contains less SodiumSodium -89.7%
Contains more MagnesiumMagnesium +52.4%
Contains more IronIron +495%
Contains more ZincZinc +1490.9%
Contains more PhosphorusPhosphorus +196.7%
Contains more SeleniumSelenium +922.2%
~equal in Copper ~0.077mg
~equal in Manganese ~0.249mg

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%
Taco
Taco
5
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +10650%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin KVitamin K +1534%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +725%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +111.1%
Contains more CholineCholine +255.6%

All nutrients comparison - raw data values

Nutrient Watercress Taco DV% diff.
Vitamin K 250µg 15.3µg 196%
Vitamin C 43mg 0.4mg 47%
Vitamin B12 0µg 0.93µg 39%
Saturated fat 0.027g 4.384g 20%
Polyunsaturated fat 0.035g 3.042g 20%
Fats 0.1g 12.7g 19%
Phosphorus 60mg 178mg 17%
Vitamin A 160µg 20µg 16%
Sodium 41mg 397mg 15%
Selenium 0.9µg 9.2µg 15%
Zinc 0.11mg 1.75mg 15%
Fiber 0.5g 3.9g 14%
Protein 2.3g 8.86g 13%
Iron 0.2mg 1.19mg 12%
Monounsaturated fat 0.008g 4.411g 11%
Calories 11kcal 226kcal 11%
Cholesterol 0mg 28mg 9%
Vitamin B3 0.2mg 1.65mg 9%
Vitamin B5 0.31mg 6%
Starch 14.78g 6%
Carbs 1.29g 19.85g 6%
Vitamin B2 0.12mg 0.06mg 5%
Potassium 330mg 209mg 4%
Choline 9mg 32mg 4%
Folate 9µg 19µg 3%
Magnesium 21mg 32mg 3%
Calcium 120mg 89mg 3%
Vitamin B6 0.129mg 0.09mg 3%
Vitamin E 1mg 0.6mg 3%
Vitamin B1 0.09mg 0.05mg 3%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 0.79g 15.95g N/A
Sugar 0.2g 0.9g N/A
Copper 0.077mg 0.077mg 0%
Manganese 0.244mg 0.249mg 0%
Trans fat 0g 0.467g N/A
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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g 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
Taco
Taco
4
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more WaterWater +66.8%
Contains more ProteinProtein +285.2%
Contains more FatsFats +12600%
Contains more CarbsCarbs +1438.8%
Contains more OtherOther +30.8%

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
Taco
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +55037.5%
Contains more Poly. FatPolyunsaturated fat +8591.4%

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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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.