Watercress vs. Walnut — In-Depth Nutrition Comparison
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What are the main differences between watercress and walnut?
- Watercress is richer in vitamin K, vitamin A, and vitamin C, yet walnut is richer in copper, manganese, phosphorus, iron, magnesium, and vitamin B6.
- Watercress's daily need coverage for vitamin K is 206% higher.
- Watercress has 160 times more vitamin A than walnut. Watercress has 3191IU of vitamin A, while walnut has 20IU.
- Watercress contains less saturated fat.
- Walnut has a lower glycemic index than watercress.
We used Watercress, raw and Nuts, walnuts, english types in this comparison.
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 CalciumCalcium | +22.4% |
| Contains more MagnesiumMagnesium | +652.4% |
| Contains more PotassiumPotassium | +33.6% |
| Contains more IronIron | +1355% |
| Contains more CopperCopper | +1959.7% |
| Contains more ZincZinc | +2709.1% |
| Contains more PhosphorusPhosphorus | +476.7% |
| Contains less SodiumSodium | -95.1% |
| Contains more ManganeseManganese | +1299.2% |
| Contains more SeleniumSelenium | +444.4% |
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 | +3207.7% |
| Contains more Vitamin AVitamin A | +15900% |
| Contains more Vitamin EVitamin E | +42.9% |
| Contains more Vitamin KVitamin K | +9159.3% |
| Contains more Vitamin B1Vitamin B1 | +278.9% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +462.5% |
| Contains more Vitamin B5Vitamin B5 | +83.9% |
| Contains more Vitamin B6Vitamin B6 | +316.3% |
| Contains more FolateFolate | +988.9% |
| Contains more CholineCholine | +335.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.035g | 47.174g | 314% |
| Vitamin K | 250µg | 2.7µg | 206% |
| Copper | 0.077mg | 1.586mg | 168% |
| Manganese | 0.244mg | 3.414mg | 138% |
| Fats | 0.1g | 65.21g | 100% |
| Vitamin C | 43mg | 1.3mg | 46% |
| Phosphorus | 60mg | 346mg | 41% |
| Iron | 0.2mg | 2.91mg | 34% |
| Magnesium | 21mg | 158mg | 33% |
| Calories | 11kcal | 654kcal | 32% |
| Vitamin B6 | 0.129mg | 0.537mg | 31% |
| Saturated fat | 0.027g | 6.126g | 28% |
| Zinc | 0.11mg | 3.09mg | 27% |
| Protein | 2.3g | 15.23g | 26% |
| Fiber | 0.5g | 6.7g | 25% |
| Monounsaturated fat | 0.008g | 8.933g | 22% |
| Folate | 9µg | 98µg | 22% |
| Vitamin B1 | 0.09mg | 0.341mg | 21% |
| Vitamin A | 160µg | 1µg | 18% |
| Selenium | 0.9µg | 4.9µg | 7% |
| Vitamin B3 | 0.2mg | 1.125mg | 6% |
| Vitamin B5 | 0.31mg | 0.57mg | 5% |
| Choline | 9mg | 39.2mg | 5% |
| Carbs | 1.29g | 13.71g | 4% |
| Potassium | 330mg | 441mg | 3% |
| Calcium | 120mg | 98mg | 2% |
| Vitamin E | 1mg | 0.7mg | 2% |
| Vitamin B2 | 0.12mg | 0.15mg | 2% |
| Sodium | 41mg | 2mg | 2% |
| Net carbs | 0.79g | 7.01g | N/A |
| Sugar | 0.2g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.03mg | 0.17mg | 0% |
| Threonine | 0.133mg | 0.596mg | 0% |
| Isoleucine | 0.093mg | 0.625mg | 0% |
| Leucine | 0.166mg | 1.17mg | 0% |
| Lysine | 0.134mg | 0.424mg | 0% |
| Methionine | 0.02mg | 0.236mg | 0% |
| Phenylalanine | 0.114mg | 0.711mg | 0% |
| Valine | 0.137mg | 0.753mg | 0% |
| Histidine | 0.04mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
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:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more WaterWater | +2236.9% |
| Contains more ProteinProtein | +562.2% |
| Contains more FatsFats | +65110% |
| Contains more CarbsCarbs | +962.8% |
| Contains more OtherOther | +48.3% |
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
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +111562.5% |
| Contains more Poly. FatPolyunsaturated fat | +134682.9% |
