Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Yogurt

Watercress vs. Yogurt — In-Depth Nutrition Comparison

Compare

What are the differences between watercress and yogurt?

  • Watercress is higher in vitamin K, vitamin A, vitamin C, manganese, copper, and vitamin E, yet yogurt is higher in vitamin B12, selenium, vitamin B2, and phosphorus.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • The glycemic index of yogurt is lower.

We used Watercress, raw and Yogurt, Greek, plain, nonfat types in this article.

Infographic

Watercress vs Yogurt 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%
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +134%
Contains more IronIron +185.7%
Contains more CopperCopper +352.9%
Contains more ManganeseManganese +2611.1%
Contains more ZincZinc +372.7%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -12.2%
Contains more SeleniumSelenium +977.8%
~equal in Calcium ~110mg

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%
Yogurt
Yogurt
3
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +291.3%
Contains more Vitamin B6Vitamin B6 +104.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more Vitamin B2Vitamin B2 +131.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +67.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.208mg
~equal in Vitamin B5 ~0.331mg

All nutrients comparison - raw data values

Nutrient Watercress Yogurt DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin C 43mg 0mg 48%
Vitamin B12 0µg 0.75µg 31%
Vitamin A 160µg 1µg 18%
Protein 2.3g 10.19g 16%
Selenium 0.9µg 9.7µg 16%
Vitamin B2 0.12mg 0.278mg 12%
Phosphorus 60mg 135mg 11%
Manganese 0.244mg 0.009mg 10%
Vitamin E 1mg 0.01mg 7%
Copper 0.077mg 0.017mg 7%
Vitamin B1 0.09mg 0.023mg 6%
Potassium 330mg 141mg 6%
Vitamin B6 0.129mg 0.063mg 5%
Zinc 0.11mg 0.52mg 4%
Calories 11kcal 59kcal 2%
Iron 0.2mg 0.07mg 2%
Magnesium 21mg 11mg 2%
Cholesterol 0mg 5mg 2%
Fiber 0.5g 0g 2%
Choline 9mg 15.1mg 1%
Calcium 120mg 110mg 1%
Folate 9µg 7µg 1%
Carbs 1.29g 3.6g 1%
Fats 0.1g 0.39g 0%
Net carbs 0.79g 3.6g N/A
Sugar 0.2g 3.24g N/A
Sodium 41mg 36mg 0%
Vitamin B3 0.2mg 0.208mg 0%
Vitamin B5 0.31mg 0.331mg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.027g 0.117g 0%
Monounsaturated fat 0.008g 0.053g 0%
Polyunsaturated fat 0.035g 0.012g 0%
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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more WaterWater +11.8%
Contains more OtherOther +66.7%
Contains more ProteinProtein +343%
Contains more FatsFats +290%
Contains more CarbsCarbs +179.1%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Poly. FatPolyunsaturated fat +191.7%
Contains more Mono. FatMonounsaturated fat +562.5%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Yogurt
Yogurt vs Soft serve
Soft serve
Yogurt
Yogurt vs Ice cream sandwich
Ice cream sandwich
Yogurt
Yogurt vs Whipped cream
Whipped cream

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.