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  6. Watercress vs. Teff

Watercress vs. Teff — In-Depth Nutrition Comparison

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Summary of differences between watercress and teff

  • Watercress has more vitamin K and vitamin A, while teff has more manganese, iron, copper, phosphorus, magnesium, zinc, fiber, and vitamin B6.
  • Teff covers your daily need for manganese, 391% more than watercress.
  • Watercress contains 355 times more vitamin A than teff. While watercress contains 3191IU of vitamin A, teff contains only 9IU.

These are the specific foods used in this comparison Watercress, raw and Teff, uncooked.

Infographic

Watercress vs Teff 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%
Teff
Teff
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +776.2%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +3715%
Contains more CopperCopper +951.9%
Contains more ZincZinc +3200%
Contains more PhosphorusPhosphorus +615%
Contains less SodiumSodium -70.7%
Contains more ManganeseManganese +3686.9%
Contains more SeleniumSelenium +388.9%

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%
Teff
Teff
6
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 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin KVitamin K +13057.9%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +1581.5%
Contains more Vitamin B5Vitamin B5 +203.9%
Contains more Vitamin B6Vitamin B6 +273.6%
Contains more CholineCholine +45.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Watercress Teff DV% diff.
Manganese 0.244mg 9.24mg 391%
Vitamin K 250µg 1.9µg 207%
Iron 0.2mg 7.63mg 93%
Copper 0.077mg 0.81mg 81%
Phosphorus 60mg 429mg 53%
Vitamin C 43mg 48%
Magnesium 21mg 184mg 39%
Zinc 0.11mg 3.63mg 32%
Fiber 0.5g 8g 30%
Vitamin B6 0.129mg 0.482mg 27%
Vitamin B1 0.09mg 0.39mg 25%
Carbs 1.29g 73.13g 24%
Protein 2.3g 13.3g 22%
Vitamin B3 0.2mg 3.363mg 20%
Vitamin A 160µg 0µg 18%
Calories 11kcal 367kcal 18%
Starch 36.56g 15%
Vitamin B5 0.31mg 0.942mg 13%
Vitamin B2 0.12mg 0.27mg 12%
Polyunsaturated fat 0.035g 1.071g 7%
Vitamin E 1mg 0.08mg 6%
Selenium 0.9µg 4.4µg 6%
Calcium 120mg 180mg 6%
Fats 0.1g 2.38g 4%
Potassium 330mg 427mg 3%
Saturated fat 0.027g 0.449g 2%
Folate 9µg 2%
Fructose 0.47g 1%
Monounsaturated fat 0.008g 0.589g 1%
Sodium 41mg 12mg 1%
Choline 9mg 13.1mg 1%
Net carbs 0.79g 65.13g N/A
Sugar 0.2g 1.84g N/A
Tryptophan 0.03mg 0.139mg 0%
Threonine 0.133mg 0.51mg 0%
Isoleucine 0.093mg 0.501mg 0%
Leucine 0.166mg 1.068mg 0%
Lysine 0.134mg 0.376mg 0%
Methionine 0.02mg 0.428mg 0%
Phenylalanine 0.114mg 0.698mg 0%
Valine 0.137mg 0.686mg 0%
Histidine 0.04mg 0.301mg 0%
Omega-3 - ALA 0.135g 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
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +978.3%
Contains more ProteinProtein +478.3%
Contains more FatsFats +2280%
Contains more CarbsCarbs +5569%
Contains more OtherOther +97.5%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +7262.5%
Contains more Poly. FatPolyunsaturated fat +2960%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.