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  6. Watercress vs. Flour

Watercress vs. Flour — In-Depth Nutrition Comparison

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Important differences between watercress and flour

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, flour is richer in selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, and manganese.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of watercress is 32.

The food varieties used in the comparison are Watercress, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Watercress vs Flour 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%
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +208.4%
Contains more IronIron +2220%
Contains more CopperCopper +87%
Contains more ZincZinc +536.4%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +179.5%
Contains more SeleniumSelenium +3666.7%
~equal in Magnesium ~22mg

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%
Flour
Flour
6
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B6Vitamin B6 +193.2%
Contains more Vitamin KVitamin K +83233.3%
Contains more Vitamin B1Vitamin B1 +772.2%
Contains more Vitamin B2Vitamin B2 +311.7%
Contains more Vitamin B3Vitamin B3 +2852%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more FolateFolate +1933.3%
Contains more CholineCholine +15.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Flour DV% diff.
Vitamin K 250µg 0.3µg 208%
Selenium 0.9µg 33.9µg 60%
Vitamin B1 0.09mg 0.785mg 58%
Iron 0.2mg 4.64mg 56%
Vitamin C 43mg 0mg 48%
Folate 9µg 183µg 44%
Vitamin B3 0.2mg 5.904mg 36%
Vitamin B2 0.12mg 0.494mg 29%
Carbs 1.29g 76.31g 25%
Manganese 0.244mg 0.682mg 19%
Vitamin A 160µg 0µg 18%
Calories 11kcal 364kcal 18%
Protein 2.3g 10.33g 16%
Calcium 120mg 15mg 11%
Fiber 0.5g 2.7g 9%
Copper 0.077mg 0.144mg 7%
Phosphorus 60mg 108mg 7%
Potassium 330mg 107mg 7%
Vitamin B6 0.129mg 0.044mg 7%
Vitamin E 1mg 0.06mg 6%
Zinc 0.11mg 0.7mg 5%
Polyunsaturated fat 0.035g 0.413g 3%
Vitamin B5 0.31mg 0.438mg 3%
Sodium 41mg 2mg 2%
Saturated fat 0.027g 0.155g 1%
Fats 0.1g 0.98g 1%
Net carbs 0.79g 73.61g N/A
Magnesium 21mg 22mg 0%
Sugar 0.2g 0.27g N/A
Choline 9mg 10.4mg 0%
Monounsaturated fat 0.008g 0.087g 0%
Tryptophan 0.03mg 0.127mg 0%
Threonine 0.133mg 0.281mg 0%
Isoleucine 0.093mg 0.357mg 0%
Leucine 0.166mg 0.71mg 0%
Lysine 0.134mg 0.228mg 0%
Methionine 0.02mg 0.183mg 0%
Phenylalanine 0.114mg 0.52mg 0%
Valine 0.137mg 0.415mg 0%
Histidine 0.04mg 0.23mg 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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +697.9%
Contains more OtherOther +160.9%
Contains more ProteinProtein +349.1%
Contains more FatsFats +880%
Contains more CarbsCarbs +5815.5%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +987.5%
Contains more Poly. FatPolyunsaturated fat +1080%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.