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  6. Watercress vs. Wild rice raw

Watercress vs. Wild rice raw — In-Depth Nutrition Comparison

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How are watercress and wild rice raw different?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, wild rice raw is richer in phosphorus, zinc, copper, manganese, vitamin B3, magnesium, and fiber.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress has a lower glycemic index (32) than wild rice raw (57).

Watercress, raw and Wild rice, raw are the varieties used in this article.

Infographic

Watercress vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +471.4%
Contains more MagnesiumMagnesium +742.9%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +880%
Contains more CopperCopper +580.5%
Contains more ZincZinc +5318.2%
Contains more PhosphorusPhosphorus +621.7%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +444.7%
Contains more SeleniumSelenium +211.1%

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin KVitamin K +13057.9%
Contains more Vitamin B1Vitamin B1 +27.8%
Contains more Vitamin B2Vitamin B2 +118.3%
Contains more Vitamin B3Vitamin B3 +3266.5%
Contains more Vitamin B5Vitamin B5 +246.5%
Contains more Vitamin B6Vitamin B6 +203.1%
Contains more FolateFolate +955.6%
Contains more CholineCholine +288.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Wild rice raw DV% diff.
Vitamin K 250µg 1.9µg 207%
Phosphorus 60mg 433mg 53%
Zinc 0.11mg 5.96mg 53%
Copper 0.077mg 0.524mg 50%
Vitamin C 43mg 0mg 48%
Manganese 0.244mg 1.329mg 47%
Vitamin B3 0.2mg 6.733mg 41%
Magnesium 21mg 177mg 37%
Protein 2.3g 14.73g 25%
Carbs 1.29g 74.9g 25%
Fiber 0.5g 6.2g 23%
Folate 9µg 95µg 22%
Iron 0.2mg 1.96mg 22%
Vitamin B6 0.129mg 0.391mg 20%
Vitamin A 160µg 1µg 18%
Calories 11kcal 357kcal 17%
Vitamin B5 0.31mg 1.074mg 15%
Vitamin B2 0.12mg 0.262mg 11%
Calcium 120mg 21mg 10%
Choline 9mg 35mg 5%
Polyunsaturated fat 0.035g 0.676g 4%
Potassium 330mg 427mg 3%
Selenium 0.9µg 2.8µg 3%
Vitamin B1 0.09mg 0.115mg 2%
Fats 0.1g 1.08g 2%
Vitamin E 1mg 0.82mg 1%
Sodium 41mg 7mg 1%
Saturated fat 0.027g 0.156g 1%
Net carbs 0.79g 68.7g N/A
Sugar 0.2g 2.5g N/A
Monounsaturated fat 0.008g 0.159g 0%
Tryptophan 0.03mg 0.179mg 0%
Threonine 0.133mg 0.469mg 0%
Isoleucine 0.093mg 0.618mg 0%
Leucine 0.166mg 1.018mg 0%
Lysine 0.134mg 0.629mg 0%
Methionine 0.02mg 0.438mg 0%
Phenylalanine 0.114mg 0.721mg 0%
Valine 0.137mg 0.858mg 0%
Histidine 0.04mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1125.6%
Contains more ProteinProtein +540.4%
Contains more FatsFats +980%
Contains more CarbsCarbs +5706.2%
Contains more OtherOther +27.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +1887.5%
Contains more Poly. FatPolyunsaturated fat +1831.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.