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  6. Watercress vs. Taro

Watercress vs. Taro — In-Depth Nutrition Comparison

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How are watercress and taro different?

  • Watercress is higher in vitamin K, vitamin A, vitamin C, calcium, and vitamin B2; however, taro is richer in fiber, vitamin B6, copper, vitamin E, and potassium.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress contains 42 times more vitamin A than taro. While watercress contains 3191IU of vitamin A, taro contains only 76IU.
  • Watercress has a lower glycemic index (32) than taro (54).

Watercress, raw and Taro, raw are the varieties used in this article.

Infographic

Watercress vs Taro 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%
Taro
Taro
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more CalciumCalcium +179.1%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +79.1%
Contains more IronIron +175%
Contains more CopperCopper +123.4%
Contains more ZincZinc +109.1%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +57%

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%
Taro
Taro
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin CVitamin C +855.6%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin KVitamin K +24900%
Contains more Vitamin EVitamin E +138%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B6Vitamin B6 +119.4%
Contains more FolateFolate +144.4%
Contains more CholineCholine +92.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B5 ~0.303mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Taro DV% diff.
Vitamin K 250µg 1µg 208%
Vitamin C 43mg 4.5mg 43%
Vitamin A 160µg 4µg 17%
Fiber 0.5g 4.1g 14%
Vitamin B6 0.129mg 0.283mg 12%
Copper 0.077mg 0.172mg 11%
Vitamin E 1mg 2.38mg 9%
Carbs 1.29g 26.46g 8%
Calcium 120mg 43mg 8%
Potassium 330mg 591mg 8%
Vitamin B2 0.12mg 0.025mg 7%
Manganese 0.244mg 0.383mg 6%
Calories 11kcal 112kcal 5%
Iron 0.2mg 0.55mg 4%
Folate 9µg 22µg 3%
Phosphorus 60mg 84mg 3%
Magnesium 21mg 33mg 3%
Vitamin B3 0.2mg 0.6mg 3%
Protein 2.3g 1.5g 2%
Choline 9mg 17.3mg 2%
Sodium 41mg 11mg 1%
Zinc 0.11mg 0.23mg 1%
Fats 0.1g 0.2g 0%
Net carbs 0.79g 22.36g N/A
Sugar 0.2g 0.4g N/A
Selenium 0.9µg 0.7µg 0%
Vitamin B1 0.09mg 0.095mg 0%
Vitamin B5 0.31mg 0.303mg 0%
Saturated fat 0.027g 0.041g 0%
Monounsaturated fat 0.008g 0.016g 0%
Polyunsaturated fat 0.035g 0.083g 0%
Tryptophan 0.03mg 0.023mg 0%
Threonine 0.133mg 0.069mg 0%
Isoleucine 0.093mg 0.054mg 0%
Leucine 0.166mg 0.111mg 0%
Lysine 0.134mg 0.067mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.114mg 0.082mg 0%
Valine 0.137mg 0.082mg 0%
Histidine 0.04mg 0.034mg 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
Taro
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +53.3%
Contains more WaterWater +34.6%
Contains more FatsFats +100%
Contains more CarbsCarbs +1951.2%
~equal in Other ~1.2g

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
Taro
Taro
2
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -34.1%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +137.1%

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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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.