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  6. Watercress vs. Wakame

Watercress vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between watercress and wakame

  • Watercress has more vitamin K, vitamin A, vitamin C, and vitamin B6; however, wakame is richer in manganese, folate, iron, copper, and magnesium.
  • Watercress covers your daily vitamin K needs 204% more than wakame.
  • Wakame has 65 times less vitamin B6 than watercress. Watercress has 0.129mg of vitamin B6, while wakame has 0.002mg.
  • Watercress contains less sodium.

Specific food types used in this comparison are Watercress, raw and Seaweed, wakame, raw.

Infographic

Watercress vs Wakame 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%
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +560%
Contains less SodiumSodium -95.3%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +409.5%
Contains more CalciumCalcium +25%
Contains more IronIron +990%
Contains more CopperCopper +268.8%
Contains more ZincZinc +245.5%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +473.8%

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%
Wakame
Wakame
5
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +1333.3%
Contains more Vitamin AVitamin A +788.9%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +6350%
Contains more Vitamin KVitamin K +4617%
Contains more Vitamin B2Vitamin B2 +91.7%
Contains more Vitamin B3Vitamin B3 +700%
Contains more Vitamin B5Vitamin B5 +124.8%
Contains more FolateFolate +2077.8%
Contains more CholineCholine +54.4%
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Wakame DV% diff.
Vitamin K 250µg 5.3µg 204%
Manganese 0.244mg 1.4mg 50%
Folate 9µg 196µg 47%
Vitamin C 43mg 3mg 44%
Sodium 41mg 872mg 36%
Iron 0.2mg 2.18mg 25%
Copper 0.077mg 0.284mg 23%
Magnesium 21mg 107mg 20%
Vitamin A 160µg 18µg 16%
Vitamin B6 0.129mg 0.002mg 10%
Vitamin B3 0.2mg 1.6mg 9%
Vitamin B2 0.12mg 0.23mg 8%
Vitamin B5 0.31mg 0.697mg 8%
Potassium 330mg 50mg 8%
Phosphorus 60mg 80mg 3%
Calcium 120mg 150mg 3%
Carbs 1.29g 9.14g 3%
Vitamin B1 0.09mg 0.06mg 3%
Calories 11kcal 45kcal 2%
Zinc 0.11mg 0.38mg 2%
Polyunsaturated fat 0.035g 0.218g 1%
Protein 2.3g 3.03g 1%
Fats 0.1g 0.64g 1%
Choline 9mg 13.9mg 1%
Net carbs 0.79g 8.64g N/A
Sugar 0.2g 0.65g N/A
Fiber 0.5g 0.5g 0%
Vitamin E 1mg 1mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.027g 0.13g 0%
Monounsaturated fat 0.008g 0.058g 0%
Tryptophan 0.03mg 0.035mg 0%
Threonine 0.133mg 0.165mg 0%
Isoleucine 0.093mg 0.087mg 0%
Leucine 0.166mg 0.257mg 0%
Lysine 0.134mg 0.112mg 0%
Methionine 0.02mg 0.063mg 0%
Phenylalanine 0.114mg 0.112mg 0%
Valine 0.137mg 0.209mg 0%
Histidine 0.04mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +18.9%
Contains more ProteinProtein +31.7%
Contains more FatsFats +540%
Contains more CarbsCarbs +608.5%
Contains more OtherOther +500%

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +625%
Contains more Poly. FatPolyunsaturated fat +522.9%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.