Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Welsh onion

Watercress vs. Welsh onion — In-Depth Nutrition Comparison

Compare

The main differences between watercress and welsh onion

  • Watercress has more vitamin K, vitamin A, vitamin C, and calcium; however, welsh onion has more iron and fiber.
  • Daily need coverage for vitamin K for watercress is 47% higher.
  • Welsh onion has 7 times less calcium than watercress. Watercress has 120mg of calcium, while welsh onion has 18mg.
  • Watercress is lower in sugar.

Food types used in this article are Watercress, raw and Onions, welsh, raw.

Infographic

Watercress vs Welsh onion 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% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +55.7%
Contains more PhosphorusPhosphorus +22.4%
Contains more ManganeseManganese +78.1%
Contains more SeleniumSelenium +50%
Contains more IronIron +510%
Contains more ZincZinc +372.7%
Contains less SodiumSodium -58.5%
~equal in Magnesium ~23mg
~equal in Copper ~0.07mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin CVitamin C +59.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +96.1%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +83.4%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more Vitamin KVitamin K +29.3%
Contains more CholineCholine +69.8%
Contains more Vitamin B3Vitamin B3 +100%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Welsh onion DV% diff.
Vitamin K 250µg 193.4µg 47%
Vitamin C 43mg 27mg 18%
Vitamin A 160µg 18%
Iron 0.2mg 1.22mg 13%
Calcium 120mg 18mg 10%
Fiber 0.5g 2.4g 8%
Manganese 0.244mg 0.137mg 5%
Zinc 0.11mg 0.52mg 4%
Vitamin B6 0.129mg 0.072mg 4%
Vitamin E 1mg 0.51mg 3%
Vitamin B5 0.31mg 0.169mg 3%
Vitamin B1 0.09mg 0.05mg 3%
Potassium 330mg 212mg 3%
Vitamin B2 0.12mg 0.09mg 2%
Phosphorus 60mg 49mg 2%
Folate 9µg 16µg 2%
Carbs 1.29g 6.5g 2%
Choline 9mg 5.3mg 1%
Polyunsaturated fat 0.035g 0.156g 1%
Vitamin B3 0.2mg 0.4mg 1%
Calories 11kcal 34kcal 1%
Protein 2.3g 1.9g 1%
Selenium 0.9µg 0.6µg 1%
Sodium 41mg 17mg 1%
Copper 0.077mg 0.07mg 1%
Fats 0.1g 0.4g 0%
Net carbs 0.79g 4.1g N/A
Magnesium 21mg 23mg 0%
Sugar 0.2g 2.18g N/A
Saturated fat 0.027g 0.067g 0%
Monounsaturated fat 0.008g 0.056g 0%
Tryptophan 0.03mg 0.021mg 0%
Threonine 0.133mg 0.074mg 0%
Isoleucine 0.093mg 0.081mg 0%
Leucine 0.166mg 0.113mg 0%
Lysine 0.134mg 0.095mg 0%
Methionine 0.02mg 0.021mg 0%
Phenylalanine 0.114mg 0.061mg 0%
Valine 0.137mg 0.084mg 0%
Histidine 0.04mg 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +21.1%
Contains more OtherOther +71.4%
Contains more FatsFats +300%
Contains more CarbsCarbs +403.9%
~equal in Water ~90.5g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -59.7%
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +345.7%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Welsh onion
Welsh onion vs Onion
Onion
Welsh onion
Welsh onion vs Coriander
Coriander
Welsh onion
Welsh onion vs Garlic
Garlic

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.