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  6. Watercress vs. Wafer

Watercress vs. Wafer — In-Depth Nutrition Comparison

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How are watercress and wafer different?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, while wafer is higher in iron, copper, manganese, vitamin B3, and fiber.
  • Watercress covers your daily need for vitamin K, 206% more than wafer.
  • Watercress is lower in sodium.
  • Wafer has a higher glycemic index (61) than watercress (32).

Watercress, raw and Cookies, chocolate wafers types were used in this article.

Infographic

Watercress vs Wafer 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%
Wafer
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +287.1%
Contains more PotassiumPotassium +57.1%
Contains less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +152.4%
Contains more IronIron +1905%
Contains more CopperCopper +501.3%
Contains more ZincZinc +890.9%
Contains more PhosphorusPhosphorus +120%
Contains more ManganeseManganese +185.2%
Contains more SeleniumSelenium +533.3%

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%
Wafer
Wafer
7
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin EVitamin E +38.9%
Contains more Vitamin B6Vitamin B6 +152.9%
Contains more Vitamin KVitamin K +10316.7%
Contains more Vitamin B1Vitamin B1 +125.6%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +1329%
Contains more Vitamin B5Vitamin B5 +22.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +422.2%
Contains more CholineCholine +58.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Wafer DV% diff.
Vitamin K 250µg 2.4µg 206%
Vitamin C 43mg 0mg 48%
Iron 0.2mg 4.01mg 48%
Copper 0.077mg 0.463mg 43%
Polyunsaturated fat 0.035g 4.153g 27%
Carbs 1.29g 72.7g 24%
Sodium 41mg 580mg 23%
Fats 0.1g 14.2g 22%
Calories 11kcal 433kcal 21%
Manganese 0.244mg 0.696mg 20%
Saturated fat 0.027g 4.241g 19%
Vitamin B3 0.2mg 2.858mg 17%
Vitamin A 160µg 3µg 17%
Monounsaturated fat 0.008g 4.865g 12%
Fiber 0.5g 3.4g 12%
Vitamin B2 0.12mg 0.266mg 11%
Phosphorus 60mg 132mg 10%
Folate 9µg 47µg 10%
Calcium 120mg 31mg 9%
Zinc 0.11mg 1.09mg 9%
Selenium 0.9µg 5.7µg 9%
Vitamin B1 0.09mg 0.203mg 9%
Protein 2.3g 6.6g 9%
Magnesium 21mg 53mg 8%
Vitamin B6 0.129mg 0.051mg 6%
Vitamin B12 0µg 0.09µg 4%
Potassium 330mg 210mg 4%
Caffeine 0mg 10mg 3%
Vitamin E 1mg 0.72mg 2%
Vitamin B5 0.31mg 0.381mg 1%
Choline 9mg 14.3mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 0.79g 69.3g N/A
Sugar 0.2g 37.43g N/A
Tryptophan 0.03mg 0.096mg 0%
Threonine 0.133mg 0.22mg 0%
Isoleucine 0.093mg 0.261mg 0%
Leucine 0.166mg 0.447mg 0%
Lysine 0.134mg 0.281mg 0%
Methionine 0.02mg 0.105mg 0%
Phenylalanine 0.114mg 0.308mg 0%
Valine 0.137mg 0.323mg 0%
Histidine 0.04mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +2013.6%
Contains more ProteinProtein +187%
Contains more FatsFats +14100%
Contains more CarbsCarbs +5535.7%
Contains more OtherOther +66.7%

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +60712.5%
Contains more Poly. FatPolyunsaturated fat +11765.7%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.