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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
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
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
12%
Minerals Daily Need Coverage Score
18%
15%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 3.36g)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.014g)
Which food is richer in minerals?
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Tomato sauce contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Tomato sauce is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)