Watercress vs. Yogurt — In-Depth Nutrition Comparison
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What are the differences between Watercress and Yogurt?
- Watercress is higher in Vitamin K, Vitamin C, Vitamin A RAE, 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.
We used Watercress, raw and Yogurt, Greek, plain, nonfat types in this article.
Infographic
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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.
Contains
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Iron
+185.7%
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Magnesium
+90.9%
Contains
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Potassium
+134%
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Copper
+352.9%
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Manganese
+2611.1%
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Phosphorus
+125%
Contains
less
Sodium
-12.2%
Contains
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Zinc
+372.7%
Contains
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Selenium
+977.8%
Equal in Calcium - 110
Contains
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Iron
+185.7%
Contains
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Magnesium
+90.9%
Contains
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Potassium
+134%
Contains
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Copper
+352.9%
Contains
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Manganese
+2611.1%
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Phosphorus
+125%
Contains
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Sodium
-12.2%
Contains
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Zinc
+372.7%
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Selenium
+977.8%
Equal in Calcium - 110
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.
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Contains
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Vitamin A
+79675%
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Vitamin E
+9900%
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Vitamin C
+∞%
Contains
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Vitamin B1
+291.3%
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Vitamin B6
+104.8%
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Folate
+28.6%
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Vitamin K
+∞%
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Vitamin B2
+131.7%
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Vitamin B12
+∞%
Equal in Vitamin B3 - 0.208
Equal in Vitamin B5 - 0.331
Contains
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Vitamin A
+79675%
Contains
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Vitamin E
+9900%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+291.3%
Contains
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Vitamin B6
+104.8%
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Folate
+28.6%
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Vitamin K
+∞%
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Vitamin B2
+131.7%
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Vitamin B12
+∞%
Equal in Vitamin B3 - 0.208
Equal in Vitamin B5 - 0.331
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+11.8%
Contains
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Other
+66.7%
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Protein
+343%
Contains
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Fats
+290%
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Carbs
+179.1%
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Contains
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Water
+11.8%
Contains
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Other
+66.7%
Contains
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Protein
+343%
Contains
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Fats
+290%
Contains
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Carbs
+179.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-76.9%
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Polyunsaturated fat
+191.7%
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Monounsaturated Fat
+562.5%
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Saturated Fat:
0.117 g
Monounsaturated Fat:
0.053 g
Polyunsaturated fat:
0.012 g
Contains
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Saturated Fat
-76.9%
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Polyunsaturated fat
+191.7%
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Monounsaturated Fat
+562.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.79g | 3.6g |
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| Protein | 2.3g | 10.19g |
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| Fats | 0.1g | 0.39g |
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| Carbs | 1.29g | 3.6g |
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| Calories | 11kcal | 59kcal |
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| Sugar | 0.2g | 3.24g |
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| Fiber | 0.5g | 0g |
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| Calcium | 120mg | 110mg |
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| Iron | 0.2mg | 0.07mg |
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| Magnesium | 21mg | 11mg |
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| Phosphorus | 60mg | 135mg |
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| Potassium | 330mg | 141mg |
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| Sodium | 41mg | 36mg |
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| Zinc | 0.11mg | 0.52mg |
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| Copper | 0.077mg | 0.017mg |
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| Manganese | 0.244mg | 0.009mg |
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| Selenium | 0.9µg | 9.7µg |
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| Vitamin A | 3191IU | 4IU |
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| Vitamin A RAE | 160µg | 1µg |
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| Vitamin E | 1mg | 0.01mg |
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| Vitamin C | 43mg | 0mg |
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| Vitamin B1 | 0.09mg | 0.023mg |
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| Vitamin B2 | 0.12mg | 0.278mg |
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| Vitamin B3 | 0.2mg | 0.208mg |
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| Vitamin B5 | 0.31mg | 0.331mg |
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| Vitamin B6 | 0.129mg | 0.063mg |
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| Folate | 9µg | 7µg |
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| Vitamin B12 | 0µg | 0.75µg |
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| Vitamin K | 250µg | 0µg |
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| Tryptophan | 0.03mg |
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| Threonine | 0.133mg |
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| Isoleucine | 0.093mg |
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| Leucine | 0.166mg |
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| Lysine | 0.134mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.137mg |
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| Histidine | 0.04mg |
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| Cholesterol | 0mg | 5mg |
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| Trans Fat | 0g | 0.006g |
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| Saturated Fat | 0.027g | 0.117g |
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| Monounsaturated Fat | 0.008g | 0.053g |
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| Polyunsaturated fat | 0.035g | 0.012g |
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| Omega-6 - Linoleic acid | 0.01g |
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| Omega-3 - ALA | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
18%
19%
Comparison summary
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 3.04g)
Which food is lower in Cholesterol?
Watercress is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.09g)
Which food is cheaper?
Watercress is cheaper (difference - $2.6)
Which food is richer in minerals?
Watercress is relatively richer in minerals
Which food is richer in vitamins?
?
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.