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  6. Watercress vs. Turkey meat

Watercress vs. Turkey meat — In-Depth Nutrition Comparison

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What are the differences between watercress and turkey meat?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C, yet turkey meat is higher in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, and zinc.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • The glycemic index of turkey meat is lower.

We used Watercress, raw and Turkey, whole, meat, and skin, cooked, roasted types in this article.

Infographic

Watercress vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +757.1%
Contains more PotassiumPotassium +38.1%
Contains less SodiumSodium -60.2%
Contains more ManganeseManganese +1642.9%
Contains more MagnesiumMagnesium +42.9%
Contains more IronIron +445%
Contains more CopperCopper +20.8%
Contains more ZincZinc +2154.5%
Contains more PhosphorusPhosphorus +271.7%
Contains more SeleniumSelenium +3211.1%

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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1233.3%
Contains more Vitamin EVitamin E +1328.6%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +134.2%
Contains more Vitamin B3Vitamin B3 +4686.5%
Contains more Vitamin B5Vitamin B5 +205.8%
Contains more Vitamin B6Vitamin B6 +377.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +871.1%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Watercress Turkey meat DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin B3 0.2mg 9.573mg 59%
Selenium 0.9µg 29.8µg 53%
Protein 2.3g 28.55g 53%
Vitamin C 43mg 0mg 48%
Vitamin B12 0µg 1.02µg 43%
Vitamin B6 0.129mg 0.616mg 37%
Cholesterol 0mg 109mg 36%
Phosphorus 60mg 223mg 23%
Zinc 0.11mg 2.48mg 22%
Vitamin A 160µg 12µg 16%
Choline 9mg 87.4mg 14%
Polyunsaturated fat 0.035g 2.119g 14%
Vitamin B5 0.31mg 0.948mg 13%
Vitamin B2 0.12mg 0.281mg 12%
Calcium 120mg 14mg 11%
Iron 0.2mg 1.09mg 11%
Fats 0.1g 7.39g 11%
Saturated fat 0.027g 2.155g 10%
Manganese 0.244mg 0.014mg 10%
Calories 11kcal 189kcal 9%
Monounsaturated fat 0.008g 2.647g 7%
Vitamin E 1mg 0.07mg 6%
Vitamin B1 0.09mg 0.045mg 4%
Sodium 41mg 103mg 3%
Potassium 330mg 239mg 3%
Vitamin D 0µg 0.4µg 2%
Copper 0.077mg 0.093mg 2%
Fiber 0.5g 0g 2%
Magnesium 21mg 30mg 2%
Vitamin D 0IU 15IU 2%
Carbs 1.29g 0.06g 0%
Net carbs 0.79g 0.06g N/A
Sugar 0.2g 0g N/A
Folate 9µg 9µg 0%
Trans fat 0g 0.101g N/A
Tryptophan 0.03mg 0.291mg 0%
Threonine 0.133mg 1.004mg 0%
Isoleucine 0.093mg 0.796mg 0%
Leucine 0.166mg 1.925mg 0%
Lysine 0.134mg 2.282mg 0%
Methionine 0.02mg 0.724mg 0%
Phenylalanine 0.114mg 0.903mg 0%
Valine 0.137mg 0.902mg 0%
Histidine 0.04mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g 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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +2050%
Contains more WaterWater +49.7%
Contains more OtherOther +150%
Contains more ProteinProtein +1141.3%
Contains more FatsFats +7290%

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +32987.5%
Contains more Poly. FatPolyunsaturated fat +5954.3%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.