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  6. Watercress vs. Vegetable

Watercress vs. Vegetable — In-Depth Nutrition Comparison

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A recap on differences between watercress and vegetable

  • Watercress has more vitamin K, vitamin C, and calcium; however, vegetable is higher in vitamin A, fiber, iron, and manganese.
  • Watercress covers your daily vitamin K needs 189% more than vegetable.
  • Vegetable contains 13 times less vitamin C than watercress. Watercress contains 43mg of vitamin C, while vegetable contains 3.2mg.
  • The glycemic index of vegetable is higher.

Food varieties used in this article are Watercress, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Watercress vs Vegetable 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +95.3%
Contains more PhosphorusPhosphorus +17.6%
Contains more SeleniumSelenium +200%
Contains more IronIron +310%
Contains more ZincZinc +345.5%
Contains less SodiumSodium -14.6%
Contains more ManganeseManganese +55.3%
~equal in Magnesium ~22mg
~equal in Copper ~0.083mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +1243.8%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B5Vitamin B5 +105.3%
Contains more Vitamin B6Vitamin B6 +74.3%
Contains more Vitamin KVitamin K +963.8%
Contains more Vitamin AVitamin A +33.8%
Contains more Vitamin B3Vitamin B3 +325.5%
Contains more FolateFolate +111.1%
Contains more CholineCholine +167.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Vegetable DV% diff.
Vitamin K 250µg 23.5µg 189%
Vitamin C 43mg 3.2mg 44%
Fiber 0.5g 4.4g 16%
Calcium 120mg 25mg 10%
Iron 0.2mg 0.82mg 8%
Vitamin A 160µg 214µg 6%
Manganese 0.244mg 0.379mg 6%
Potassium 330mg 169mg 5%
Vitamin E 1mg 0.38mg 4%
Carbs 1.29g 13.09g 4%
Vitamin B6 0.129mg 0.074mg 4%
Vitamin B3 0.2mg 0.851mg 4%
Folate 9µg 19µg 3%
Vitamin B5 0.31mg 0.151mg 3%
Zinc 0.11mg 0.49mg 3%
Choline 9mg 24.1mg 3%
Calories 11kcal 65kcal 3%
Vitamin B1 0.09mg 0.071mg 2%
Selenium 0.9µg 0.3µg 1%
Protein 2.3g 2.86g 1%
Phosphorus 60mg 51mg 1%
Copper 0.077mg 0.083mg 1%
Fats 0.1g 0.15g 0%
Net carbs 0.79g 8.69g N/A
Magnesium 21mg 22mg 0%
Sugar 0.2g 3.12g N/A
Sodium 41mg 35mg 0%
Vitamin B2 0.12mg 0.12mg 0%
Saturated fat 0.027g 0.031g 0%
Monounsaturated fat 0.008g 0.01g 0%
Polyunsaturated fat 0.035g 0.072g 0%
Tryptophan 0.03mg 0.029mg 0%
Threonine 0.133mg 0.115mg 0%
Isoleucine 0.093mg 0.139mg 0%
Leucine 0.166mg 0.19mg 0%
Lysine 0.134mg 0.17mg 0%
Methionine 0.02mg 0.034mg 0%
Phenylalanine 0.114mg 0.12mg 0%
Valine 0.137mg 0.149mg 0%
Histidine 0.04mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more WaterWater +14.3%
Contains more OtherOther +79.1%
Contains more ProteinProtein +24.3%
Contains more FatsFats +50%
Contains more CarbsCarbs +914.7%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -12.9%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +105.7%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.