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Watercress vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between watercress and wheat ?

  • Watercress is higher in vitamin A and vitamin C, yet wheat is higher in selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, and magnesium.
  • Wheat 's daily need coverage for selenium is 161% more.
  • The glycemic index of watercress is lower.

We used Watercress, raw and Wheat, durum types in this article.

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +252.9%
Contains more MagnesiumMagnesium +585.7%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +1660%
Contains more CopperCopper +618.2%
Contains more ZincZinc +3681.8%
Contains more PhosphorusPhosphorus +746.7%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +1134.4%
Contains more SeleniumSelenium +9833.3%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +365.6%
Contains more Vitamin B3Vitamin B3 +3269%
Contains more Vitamin B5Vitamin B5 +201.6%
Contains more Vitamin B6Vitamin B6 +224.8%
Contains more FolateFolate +377.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.121mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Wheat DV% diff.
Vitamin K 250µg 208%
Selenium 0.9µg 89.4µg 161%
Manganese 0.244mg 3.012mg 120%
Phosphorus 60mg 508mg 64%
Copper 0.077mg 0.553mg 53%
Vitamin C 43mg 0mg 48%
Iron 0.2mg 3.52mg 42%
Vitamin B3 0.2mg 6.738mg 41%
Zinc 0.11mg 4.16mg 37%
Magnesium 21mg 144mg 29%
Vitamin B1 0.09mg 0.419mg 27%
Carbs 1.29g 71.13g 23%
Protein 2.3g 13.68g 23%
Vitamin B6 0.129mg 0.419mg 22%
Vitamin A 160µg 0µg 18%
Calories 11kcal 339kcal 16%
Vitamin B5 0.31mg 0.935mg 13%
Calcium 120mg 34mg 9%
Folate 9µg 43µg 9%
Vitamin E 1mg 7%
Polyunsaturated fat 0.035g 0.978g 6%
Fats 0.1g 2.47g 4%
Potassium 330mg 431mg 3%
Sodium 41mg 2mg 2%
Choline 9mg 2%
Saturated fat 0.027g 0.454g 2%
Fiber 0.5g 2%
Monounsaturated fat 0.008g 0.344g 1%
Net carbs 0.79g 71.13g N/A
Sugar 0.2g N/A
Vitamin B2 0.12mg 0.121mg 0%
Tryptophan 0.03mg 0.176mg 0%
Threonine 0.133mg 0.366mg 0%
Isoleucine 0.093mg 0.533mg 0%
Leucine 0.166mg 0.934mg 0%
Lysine 0.134mg 0.303mg 0%
Methionine 0.02mg 0.221mg 0%
Phenylalanine 0.114mg 0.681mg 0%
Valine 0.137mg 0.594mg 0%
Histidine 0.04mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +769.4%
Contains more ProteinProtein +494.8%
Contains more FatsFats +2370%
Contains more CarbsCarbs +5414%
Contains more OtherOther +48.3%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +4200%
Contains more Poly. FatPolyunsaturated fat +2694.3%

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/169721/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.