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  6. Watercress vs. Wild rice

Watercress vs. Wild rice — In-Depth Nutrition Comparison

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Significant differences between Watercress and Wild rice

  • Watercress has more Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Potassium, and Vitamin E , however, Wild rice is richer in Zinc, Vitamin B3, and Fiber.
  • Watercress covers your daily Vitamin K needs 208% more than Wild rice.

Specific food types used in this comparison are Watercress, raw and Wild rice, cooked.

Infographic

Watercress vs Wild rice 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.
Watercress
Watercress
3
:
7
Wild rice
Wild rice
Contains more Calcium +3900%
Contains more Potassium +226.7%
Contains more Selenium +12.5%
Contains more Iron +200%
Contains more Magnesium +52.4%
Contains more Phosphorus +36.7%
Contains less Sodium -92.7%
Contains more Zinc +1118.2%
Contains more Copper +57.1%
Contains more Manganese +15.6%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +3900%
Contains more Potassium +226.7%
Contains more Selenium +12.5%
Contains more Iron +200%
Contains more Magnesium +52.4%
Contains more Phosphorus +36.7%
Contains less Sodium -92.7%
Contains more Zinc +1118.2%
Contains more Copper +57.1%
Contains more Manganese +15.6%

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.
Watercress
Watercress
7
:
3
Wild rice
Wild rice
Contains more Vitamin A +106266.7%
Contains more Vitamin E +316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B5 +101.3%
Contains more Vitamin K +49900%
Contains more Vitamin B3 +543.5%
Contains more Folate +188.9%
Equal in Vitamin B6 - 0.135
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +106266.7%
Contains more Vitamin E +316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B5 +101.3%
Contains more Vitamin K +49900%
Contains more Vitamin B3 +543.5%
Contains more Folate +188.9%
Equal in Vitamin B6 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
2
:
3
Wild rice
Wild rice
Contains more Water +28.6%
Contains more Other +200%
Contains more Protein +73.5%
Contains more Fats +240%
Contains more Carbs +1554.3%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Water +28.6%
Contains more Other +200%
Contains more Protein +73.5%
Contains more Fats +240%
Contains more Carbs +1554.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Wild rice
Wild rice
Contains less Saturated Fat -44.9%
Contains more Monounsaturated Fat +525%
Contains more Polyunsaturated fat +508.6%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -44.9%
Contains more Monounsaturated Fat +525%
Contains more Polyunsaturated fat +508.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Wild rice
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watercress Wild rice Opinion
Net carbs 0.79g 19.54g Wild rice
Protein 2.3g 3.99g Wild rice
Fats 0.1g 0.34g Wild rice
Carbs 1.29g 21.34g Wild rice
Calories 11kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.2g 0.73g Watercress
Fiber 0.5g 1.8g Wild rice
Calcium 120mg 3mg Watercress
Iron 0.2mg 0.6mg Wild rice
Magnesium 21mg 32mg Wild rice
Phosphorus 60mg 82mg Wild rice
Potassium 330mg 101mg Watercress
Sodium 41mg 3mg Wild rice
Zinc 0.11mg 1.34mg Wild rice
Copper 0.077mg 0.121mg Wild rice
Manganese 0.244mg 0.282mg Wild rice
Selenium 0.9µg 0.8µg Watercress
Vitamin A 3191IU 3IU Watercress
Vitamin A RAE 160µg 0µg Watercress
Vitamin E 1mg 0.24mg Watercress
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.052mg Watercress
Vitamin B2 0.12mg 0.087mg Watercress
Vitamin B3 0.2mg 1.287mg Wild rice
Vitamin B5 0.31mg 0.154mg Watercress
Vitamin B6 0.129mg 0.135mg Wild rice
Folate 9µg 26µg Wild rice
Vitamin K 250µg 0.5µg Watercress
Tryptophan 0.03mg 0.049mg Wild rice
Threonine 0.133mg 0.127mg Watercress
Isoleucine 0.093mg 0.167mg Wild rice
Leucine 0.166mg 0.276mg Wild rice
Lysine 0.134mg 0.17mg Wild rice
Methionine 0.02mg 0.119mg Wild rice
Phenylalanine 0.114mg 0.195mg Wild rice
Valine 0.137mg 0.232mg Wild rice
Histidine 0.04mg 0.104mg Wild rice
Saturated Fat 0.027g 0.049g Watercress
Monounsaturated Fat 0.008g 0.05g Wild rice
Polyunsaturated fat 0.035g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
91%
Watercress
10%
Wild rice
Minerals Daily Need Coverage Score
18%
Watercress
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 38mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.53g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 25)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.