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  6. Watercress vs. White bread

Watercress vs. White bread — In-Depth Nutrition Comparison

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Significant differences between watercress and white bread

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, white bread is richer in iron, selenium, vitamin B1, vitamin B3, folate, and manganese.
  • Watercress covers your daily vitamin K needs 208% more than white bread.
  • Watercress contains less sodium.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Watercress vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +161.9%
Contains less SodiumSodium -91.6%
Contains more CalciumCalcium +20%
Contains more IronIron +1705%
Contains more CopperCopper +31.2%
Contains more ZincZinc +572.7%
Contains more PhosphorusPhosphorus +63.3%
Contains more ManganeseManganese +119.7%
Contains more SeleniumSelenium +2344.4%
~equal in Magnesium ~23mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B6Vitamin B6 +48.3%
Contains more Vitamin KVitamin K +124900%
Contains more Vitamin B1Vitamin B1 +492.2%
Contains more Vitamin B2Vitamin B2 +102.5%
Contains more Vitamin B3Vitamin B3 +2290%
Contains more Vitamin B5Vitamin B5 +72.9%
Contains more FolateFolate +1133.3%
Contains more CholineCholine +62.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress White bread DV% diff.
Vitamin K 250µg 0.2µg 208%
Vitamin C 43mg 0mg 48%
Iron 0.2mg 3.61mg 43%
Selenium 0.9µg 22µg 38%
Vitamin B1 0.09mg 0.533mg 37%
Vitamin B3 0.2mg 4.78mg 29%
Folate 9µg 111µg 26%
Sodium 41mg 490mg 20%
Vitamin A 160µg 0µg 18%
Carbs 1.29g 49.42g 16%
Starch 37.17g 15%
Protein 2.3g 8.85g 13%
Manganese 0.244mg 0.536mg 13%
Calories 11kcal 266kcal 13%
Polyunsaturated fat 0.035g 1.602g 10%
Fiber 0.5g 2.7g 9%
Vitamin B2 0.12mg 0.243mg 9%
Zinc 0.11mg 0.74mg 6%
Potassium 330mg 126mg 6%
Vitamin B5 0.31mg 0.536mg 5%
Vitamin E 1mg 0.22mg 5%
Phosphorus 60mg 98mg 5%
Fats 0.1g 3.33g 5%
Fructose 2.43g 3%
Saturated fat 0.027g 0.698g 3%
Vitamin B6 0.129mg 0.087mg 3%
Copper 0.077mg 0.101mg 3%
Calcium 120mg 144mg 2%
Choline 9mg 14.6mg 1%
Monounsaturated fat 0.008g 0.599g 1%
Net carbs 0.79g 46.72g N/A
Magnesium 21mg 23mg 0%
Sugar 0.2g 5.67g N/A
Trans fat 0g 0.027g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +161.1%
Contains more ProteinProtein +284.8%
Contains more FatsFats +3230%
Contains more CarbsCarbs +3731%
Contains more OtherOther +65%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +7387.5%
Contains more Poly. FatPolyunsaturated fat +4477.1%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.