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  6. Watercress vs. Khorasan wheat

Watercress vs. Khorasan wheat — In-Depth Nutrition Comparison

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How are watercress and khorasan wheat different?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, khorasan wheat is richer in selenium, manganese, copper, iron, phosphorus, fiber, and vitamin B1.
  • Daily need coverage for vitamin K for watercress is 207% higher.

Watercress, raw and Wheat, KAMUT khorasan, uncooked are the varieties used in this article.

Infographic

Watercress vs Khorasan wheat 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.
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +445.5%
Contains more MagnesiumMagnesium +519%
Contains more PotassiumPotassium +22.1%
Contains more IronIron +1785%
Contains more CopperCopper +557.1%
Contains more ZincZinc +3245.5%
Contains more PhosphorusPhosphorus +506.7%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +1020.9%
Contains more SeleniumSelenium +8955.6%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +63.9%
Contains more Vitamin KVitamin K +13788.9%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +528.9%
Contains more Vitamin B2Vitamin B2 +53.3%
Contains more Vitamin B3Vitamin B3 +3087.5%
Contains more Vitamin B5Vitamin B5 +206.1%
Contains more Vitamin B6Vitamin B6 +100.8%
Contains more CholineCholine +186.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Watercress Khorasan wheat DV% diff.
Vitamin K 250µg 1.8µg 207%
Selenium 0.9µg 81.5µg 147%
Manganese 0.244mg 2.735mg 108%
Vitamin C 43mg 0mg 48%
Copper 0.077mg 0.506mg 48%
Iron 0.2mg 3.77mg 45%
Phosphorus 60mg 364mg 43%
Fiber 0.5g 11.1g 42%
Vitamin B1 0.09mg 0.566mg 40%
Vitamin B3 0.2mg 6.375mg 39%
Zinc 0.11mg 3.68mg 32%
Magnesium 21mg 130mg 26%
Protein 2.3g 14.54g 24%
Carbs 1.29g 70.58g 23%
Starch 52.41g 22%
Vitamin A 160µg 1µg 18%
Calories 11kcal 337kcal 16%
Vitamin B5 0.31mg 0.949mg 13%
Calcium 120mg 22mg 10%
Vitamin B6 0.129mg 0.259mg 10%
Vitamin B2 0.12mg 0.184mg 5%
Polyunsaturated fat 0.035g 0.621g 4%
Fats 0.1g 2.13g 3%
Choline 9mg 25.8mg 3%
Vitamin E 1mg 0.61mg 3%
Potassium 330mg 403mg 2%
Folate 9µg 2%
Sodium 41mg 5mg 2%
Saturated fat 0.027g 0.196g 1%
Monounsaturated fat 0.008g 0.213g 1%
Net carbs 0.79g 59.48g N/A
Sugar 0.2g 7.84g N/A
Trans fat 0g 0.005g N/A
Tryptophan 0.03mg 0.13mg 0%
Threonine 0.133mg 0.442mg 0%
Isoleucine 0.093mg 0.566mg 0%
Leucine 0.166mg 1.112mg 0%
Lysine 0.134mg 0.416mg 0%
Methionine 0.02mg 0.251mg 0%
Phenylalanine 0.114mg 0.772mg 0%
Valine 0.137mg 0.687mg 0%
Histidine 0.04mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +759.2%
Contains more ProteinProtein +532.2%
Contains more FatsFats +2030%
Contains more CarbsCarbs +5371.3%
Contains more OtherOther +40%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Mono. FatMonounsaturated fat +2562.5%
Contains more Poly. FatPolyunsaturated fat +1674.3%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.