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Watercress vs. Wheat — In-Depth Nutrition Comparison

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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.
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Wheat, KAMUT khorasan, cooked.

Infographic

Watercress vs Wheat 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%
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +101.2%
Contains more MagnesiumMagnesium +128.6%
Contains more IronIron +780%
Contains more CopperCopper +168.8%
Contains more ZincZinc +1572.7%
Contains more PhosphorusPhosphorus +145%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +322.1%
Contains more SeleniumSelenium +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.
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%
Wheat
2
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% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +84.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +1052.5%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

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
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +45.9%
Contains more OtherOther +76.5%
Contains more ProteinProtein +148.3%
Contains more FatsFats +730%
Contains more CarbsCarbs +2039.5%

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
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +950%
Contains more Poly. FatPolyunsaturated 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.
Watercress Wheat
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Watercress Wheat DV% diff.
Vitamin K 250µg 208%
Selenium 0.9µg 31.9µg 56%
Vitamin C 43mg 48%
Manganese 0.244mg 1.03mg 34%
Iron 0.2mg 1.76mg 20%
Vitamin A 160µg 18%
Zinc 0.11mg 1.84mg 16%
Fiber 0.5g 4.3g 15%
Copper 0.077mg 0.207mg 14%
Vitamin B3 0.2mg 2.305mg 13%
Phosphorus 60mg 147mg 12%
Calcium 120mg 9mg 11%
Carbs 1.29g 27.6g 9%
Vitamin B2 0.12mg 0.03mg 7%
Protein 2.3g 5.71g 7%
Vitamin B5 0.31mg 6%
Calories 11kcal 132kcal 6%
Magnesium 21mg 48mg 6%
Vitamin E 1mg 0.24mg 5%
Potassium 330mg 164mg 5%
Vitamin B6 0.129mg 0.07mg 5%
Choline 9mg 2%
Sodium 41mg 8mg 1%
Fats 0.1g 0.83g 1%
Folate 9µg 11µg 1%
Polyunsaturated fat 0.035g 0.243g 1%
Net carbs 0.79g 23.3g N/A
Sugar 0.2g 3.07g N/A
Vitamin B1 0.09mg 0.095mg 0%
Trans fat 0g 0.002g N/A
Saturated fat 0.027g 0.077g 0%
Monounsaturated fat 0.008g 0.084g 0%
Tryptophan 0.03mg 0.051mg 0%
Threonine 0.133mg 0.172mg 0%
Isoleucine 0.093mg 0.22mg 0%
Leucine 0.166mg 0.432mg 0%
Lysine 0.134mg 0.161mg 0%
Methionine 0.02mg 0.097mg 0%
Phenylalanine 0.114mg 0.3mg 0%
Valine 0.137mg 0.267mg 0%
Histidine 0.04mg 0.147mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
74%
Watercress
8%
Wheat
Minerals Daily Need Coverage Score
18%
Watercress
61%
Wheat

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 33mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.87g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.05g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 18)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.