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  6. Watercress vs. Winged bean

Watercress vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between watercress and winged bean

  • Watercress has more vitamin A, vitamin C, and calcium; however, winged bean is richer in copper, vitamin B1, iron, manganese, zinc, vitamin B3, and potassium.
  • Winged bean covers your daily copper needs 145% more than watercress.

Specific food types used in this comparison are Watercress, raw and Winged bean tuber, raw.

Infographic

Watercress vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +300%
Contains more PhosphorusPhosphorus +33.3%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +77.6%
Contains more IronIron +900%
Contains more CopperCopper +1700%
Contains more ZincZinc +1163.6%
Contains less SodiumSodium -14.6%
Contains more ManganeseManganese +118%

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +167.2%
Contains more Vitamin B6Vitamin B6 +72%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +321.1%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B3Vitamin B3 +720%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Winged bean DV% diff.
Vitamin K 250µg 208%
Copper 0.077mg 1.386mg 145%
Vitamin C 43mg 0mg 48%
Vitamin B1 0.09mg 0.379mg 24%
Iron 0.2mg 2mg 23%
Protein 2.3g 11.6g 19%
Vitamin A 160µg 0µg 18%
Manganese 0.244mg 0.532mg 13%
Zinc 0.11mg 1.39mg 12%
Vitamin B3 0.2mg 1.64mg 9%
Carbs 1.29g 28.1g 9%
Calcium 120mg 30mg 9%
Potassium 330mg 586mg 8%
Vitamin E 1mg 7%
Calories 11kcal 148kcal 7%
Vitamin B5 0.31mg 0.116mg 4%
Vitamin B6 0.129mg 0.075mg 4%
Folate 9µg 19µg 3%
Choline 9mg 2%
Fiber 0.5g 2%
Vitamin B2 0.12mg 0.149mg 2%
Phosphorus 60mg 45mg 2%
Monounsaturated fat 0.008g 0.234g 1%
Polyunsaturated fat 0.035g 0.174g 1%
Magnesium 21mg 24mg 1%
Fats 0.1g 0.9g 1%
Saturated fat 0.027g 0.222g 1%
Net carbs 0.79g 28.1g N/A
Sugar 0.2g N/A
Sodium 41mg 35mg 0%
Selenium 0.9µg 0.7µg 0%
Tryptophan 0.03mg 0.252mg 0%
Threonine 0.133mg 0.451mg 0%
Isoleucine 0.093mg 0.425mg 0%
Leucine 0.166mg 0.64mg 0%
Lysine 0.134mg 0.592mg 0%
Methionine 0.02mg 0.143mg 0%
Phenylalanine 0.114mg 0.451mg 0%
Valine 0.137mg 0.599mg 0%
Histidine 0.04mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +65.7%
Contains more ProteinProtein +404.3%
Contains more FatsFats +800%
Contains more CarbsCarbs +2078.3%
Contains more OtherOther +66.7%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +2825%
Contains more Poly. FatPolyunsaturated fat +397.1%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.