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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 A, vitamin C, 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.
  • Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of watercress is 32.

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.
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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +226.7%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +52.4%
Contains more IronIron +200%
Contains more CopperCopper +57.1%
Contains more ZincZinc +1118.2%
Contains more PhosphorusPhosphorus +36.7%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +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.
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin KVitamin K +49900%
Contains more Vitamin B3Vitamin B3 +543.5%
Contains more FolateFolate +188.9%
Contains more CholineCholine +13.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.135mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Wild rice DV% diff.
Vitamin K 250µg 0.5µg 208%
Vitamin C 43mg 0mg 48%
Vitamin A 160µg 0µg 18%
Calcium 120mg 3mg 12%
Zinc 0.11mg 1.34mg 11%
Vitamin B3 0.2mg 1.287mg 7%
Potassium 330mg 101mg 7%
Carbs 1.29g 21.34g 7%
Vitamin E 1mg 0.24mg 5%
Iron 0.2mg 0.6mg 5%
Fiber 0.5g 1.8g 5%
Copper 0.077mg 0.121mg 5%
Calories 11kcal 101kcal 5%
Folate 9µg 26µg 4%
Vitamin B5 0.31mg 0.154mg 3%
Vitamin B2 0.12mg 0.087mg 3%
Protein 2.3g 3.99g 3%
Vitamin B1 0.09mg 0.052mg 3%
Phosphorus 60mg 82mg 3%
Magnesium 21mg 32mg 3%
Manganese 0.244mg 0.282mg 2%
Sodium 41mg 3mg 2%
Polyunsaturated fat 0.035g 0.213g 1%
Fats 0.1g 0.34g 0%
Net carbs 0.79g 19.54g N/A
Sugar 0.2g 0.73g N/A
Selenium 0.9µg 0.8µg 0%
Vitamin B6 0.129mg 0.135mg 0%
Choline 9mg 10.2mg 0%
Saturated fat 0.027g 0.049g 0%
Monounsaturated fat 0.008g 0.05g 0%
Tryptophan 0.03mg 0.049mg 0%
Threonine 0.133mg 0.127mg 0%
Isoleucine 0.093mg 0.167mg 0%
Leucine 0.166mg 0.276mg 0%
Lysine 0.134mg 0.17mg 0%
Methionine 0.02mg 0.119mg 0%
Phenylalanine 0.114mg 0.195mg 0%
Valine 0.137mg 0.232mg 0%
Histidine 0.04mg 0.104mg 0%
Fructose 0.2g 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
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 WaterWater +28.6%
Contains more OtherOther +200%
Contains more ProteinProtein +73.5%
Contains more FatsFats +240%
Contains more CarbsCarbs +1554.3%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -44.9%
Contains more Mono. FatMonounsaturated fat +525%
Contains more Poly. FatPolyunsaturated fat +508.6%

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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. 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.