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  6. Watercress vs. Tomato sauce

Watercress vs. Tomato sauce — In-Depth Nutrition Comparison

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How are watercress and tomato sauce different?

  • Watercress is richer in vitamin K, vitamin A, vitamin C, calcium, manganese, and vitamin B1, while tomato sauce is higher in iron.
  • Watercress covers your daily need for vitamin K, 206% more than tomato sauce.
  • Watercress contains 9 times more calcium than tomato sauce. Watercress contains 120mg of calcium, while tomato sauce contains 14mg.

Watercress, raw and Tomato sauce, canned, no salt added types were used in this article.

Infographic

Watercress vs Tomato sauce infographic
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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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +757.1%
Contains more PhosphorusPhosphorus +122.2%
Contains more ManganeseManganese +115.9%
Contains more SeleniumSelenium +50%
Contains more IronIron +380%
Contains more CopperCopper +49.4%
Contains more ZincZinc +100%
Contains less SodiumSodium -73.2%
~equal in Potassium ~297mg

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +514.3%
Contains more Vitamin AVitamin A +627.3%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +84.6%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin KVitamin K +8828.6%
Contains more Vitamin EVitamin E +44%
Contains more Vitamin B3Vitamin B3 +395.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.309mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg
~equal in Choline ~9.9mg

All nutrients comparison - raw data values

Nutrient Watercress Tomato sauce DV% diff.
Vitamin K 250µg 2.8µg 206%
Vitamin C 43mg 7mg 40%
Vitamin A 160µg 22µg 15%
Calcium 120mg 14mg 11%
Iron 0.2mg 0.96mg 10%
Vitamin B1 0.09mg 0.024mg 6%
Manganese 0.244mg 0.113mg 6%
Vitamin B3 0.2mg 0.991mg 5%
Phosphorus 60mg 27mg 5%
Vitamin B2 0.12mg 0.065mg 4%
Fiber 0.5g 1.5g 4%
Copper 0.077mg 0.115mg 4%
Vitamin E 1mg 1.44mg 3%
Vitamin B6 0.129mg 0.098mg 2%
Protein 2.3g 1.2g 2%
Fructose 1.67g 2%
Sodium 41mg 11mg 1%
Carbs 1.29g 5.31g 1%
Polyunsaturated fat 0.035g 0.121g 1%
Zinc 0.11mg 0.22mg 1%
Calories 11kcal 24kcal 1%
Potassium 330mg 297mg 1%
Magnesium 21mg 15mg 1%
Selenium 0.9µg 0.6µg 1%
Fats 0.1g 0.3g 0%
Net carbs 0.79g 3.81g N/A
Sugar 0.2g 3.56g N/A
Vitamin B5 0.31mg 0.309mg 0%
Folate 9µg 9µg 0%
Saturated fat 0.027g 0.041g 0%
Choline 9mg 9.9mg 0%
Monounsaturated fat 0.008g 0.044g 0%
Tryptophan 0.03mg 0.009mg 0%
Threonine 0.133mg 0.037mg 0%
Isoleucine 0.093mg 0.025mg 0%
Leucine 0.166mg 0.034mg 0%
Lysine 0.134mg 0.037mg 0%
Methionine 0.02mg 0.008mg 0%
Phenylalanine 0.114mg 0.036mg 0%
Valine 0.137mg 0.025mg 0%
Histidine 0.04mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +91.7%
Contains more FatsFats +200%
Contains more CarbsCarbs +311.6%
Contains more OtherOther +59.2%
~equal in Water ~91.28g

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% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains less Sat. FatSaturated fat -34.1%
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +245.7%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.