Watercress vs. Wheat — In-Depth Nutrition Comparison
Compare
Significant differences between Watercress and Wheat
- Watercress has more Calcium, and Vitamin B2, however, Wheat is richer in Selenium, Manganese, Iron, Zinc, Fiber, Copper, Vitamin B3, and Phosphorus.
- Wheat covers your daily Selenium needs 56% more than Watercress.
- Wheat has 13 times less Calcium than Watercress. Watercress has 120mg of Calcium, while Wheat has 9mg.
Specific food types used in this comparison are Watercress, raw and Wheat, KAMUT khorasan, cooked.
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.
Contains
more
Calcium
+1233.3%
Contains
more
Potassium
+101.2%
Contains
more
Iron
+780%
Contains
more
Magnesium
+128.6%
Contains
more
Phosphorus
+145%
Contains
less
Sodium
-80.5%
Contains
more
Zinc
+1572.7%
Contains
more
Copper
+168.8%
Contains
more
Manganese
+322.1%
Contains
more
Selenium
+3444.4%
Contains
more
Calcium
+1233.3%
Contains
more
Potassium
+101.2%
Contains
more
Iron
+780%
Contains
more
Magnesium
+128.6%
Contains
more
Phosphorus
+145%
Contains
less
Sodium
-80.5%
Contains
more
Zinc
+1572.7%
Contains
more
Copper
+168.8%
Contains
more
Manganese
+322.1%
Contains
more
Selenium
+3444.4%
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 A
+79675%
Contains
more
Vitamin E
+316.7%
Contains
more
Vitamin B2
+300%
Contains
more
Vitamin B6
+84.3%
Contains
more
Vitamin B3
+1052.5%
Contains
more
Folate
+22.2%
Equal in Vitamin B1 - 0.095
Contains
more
Vitamin A
+79675%
Contains
more
Vitamin E
+316.7%
Contains
more
Vitamin B2
+300%
Contains
more
Vitamin B6
+84.3%
Contains
more
Vitamin B3
+1052.5%
Contains
more
Folate
+22.2%
Equal in Vitamin B1 - 0.095
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Water
+45.9%
Contains
more
Other
+76.5%
Contains
more
Protein
+148.3%
Contains
more
Fats
+730%
Contains
more
Carbs
+2039.5%
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Contains
more
Water
+45.9%
Contains
more
Other
+76.5%
Contains
more
Protein
+148.3%
Contains
more
Fats
+730%
Contains
more
Carbs
+2039.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-64.9%
Contains
more
Monounsaturated Fat
+950%
Contains
more
Polyunsaturated fat
+594.3%
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.084 g
Polyunsaturated fat:
0.243 g
Contains
less
Saturated Fat
-64.9%
Contains
more
Monounsaturated Fat
+950%
Contains
more
Polyunsaturated fat
+594.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.79g | 23.3g |
|
| Protein | 2.3g | 5.71g |
|
| Fats | 0.1g | 0.83g |
|
| Carbs | 1.29g | 27.6g |
|
| Calories | 11kcal | 132kcal |
|
| Sugar | 0.2g | 3.07g |
|
| Fiber | 0.5g | 4.3g |
|
| Calcium | 120mg | 9mg |
|
| Iron | 0.2mg | 1.76mg |
|
| Magnesium | 21mg | 48mg |
|
| Phosphorus | 60mg | 147mg |
|
| Potassium | 330mg | 164mg |
|
| Sodium | 41mg | 8mg |
|
| Zinc | 0.11mg | 1.84mg |
|
| Copper | 0.077mg | 0.207mg |
|
| Manganese | 0.244mg | 1.03mg |
|
| Selenium | 0.9µg | 31.9µg |
|
| Vitamin A | 3191IU | 4IU |
|
| Vitamin A RAE | 160µg |
|
|
| Vitamin E | 1mg | 0.24mg |
|
| Vitamin C | 43mg |
|
|
| Vitamin B1 | 0.09mg | 0.095mg |
|
| Vitamin B2 | 0.12mg | 0.03mg |
|
| Vitamin B3 | 0.2mg | 2.305mg |
|
| Vitamin B5 | 0.31mg |
|
|
| Vitamin B6 | 0.129mg | 0.07mg |
|
| Folate | 9µg | 11µg |
|
| Vitamin K | 250µg |
|
|
| Tryptophan | 0.03mg | 0.051mg |
|
| Threonine | 0.133mg | 0.172mg |
|
| Isoleucine | 0.093mg | 0.22mg |
|
| Leucine | 0.166mg | 0.432mg |
|
| Lysine | 0.134mg | 0.161mg |
|
| Methionine | 0.02mg | 0.097mg |
|
| Phenylalanine | 0.114mg | 0.3mg |
|
| Valine | 0.137mg | 0.267mg |
|
| Histidine | 0.04mg | 0.147mg |
|
| Trans Fat | 0g | 0.002g |
|
| Saturated Fat | 0.027g | 0.077g |
|
| Monounsaturated Fat | 0.008g | 0.084g |
|
| Polyunsaturated fat | 0.035g | 0.243g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
91%
9%
Minerals Daily Need Coverage Score
18%
61%
Comparison summary
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat contains less Sodium (difference - 33mg)
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 2.87g)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 18)
Which food is cheaper?
Watercress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)