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Watercress vs. Yolk — In-Depth Nutrition Comparison

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What are the main differences between watercress and yolk?

  • Watercress is richer in vitamin K and vitamin C, yet yolk is richer in choline, selenium, vitamin B12, vitamin B5, phosphorus, and vitamin D.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • Watercress contains less saturated fat.
  • Yolk has a lower glycemic index than watercress.

We used Watercress, raw and Egg, yolk, raw, fresh types in this comparison.

Infographic

Watercress vs Yolk 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.
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%
Yolk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +320%
Contains more PotassiumPotassium +202.8%
Contains less SodiumSodium -14.6%
Contains more ManganeseManganese +343.6%
Contains more IronIron +1265%
Contains more ZincZinc +1990.9%
Contains more PhosphorusPhosphorus +550%
Contains more SeleniumSelenium +6122.2%
~equal in Calcium ~129mg
~equal in Copper ~0.077mg

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%
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +733.3%
Contains more Vitamin KVitamin K +35614.3%
Contains more Vitamin AVitamin A +138.1%
Contains more Vitamin EVitamin E +158%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +95.6%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B5Vitamin B5 +864.5%
Contains more Vitamin B6Vitamin B6 +171.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1522.2%
Contains more CholineCholine +9013.3%

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
Yolk
4
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more WaterWater +81.8%
Contains more ProteinProtein +589.6%
Contains more FatsFats +26440%
Contains more CarbsCarbs +178.3%
Contains more OtherOther +41.7%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +146625%
Contains more Poly. FatPolyunsaturated fat +11911.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Yolk
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Watercress Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Vitamin K 250µg 0.7µg 208%
Choline 9mg 820.2mg 147%
Selenium 0.9µg 56µg 100%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0.31mg 2.99mg 54%
Vitamin C 43mg 0mg 48%
Phosphorus 60mg 390mg 47%
Saturated fat 0.027g 9.551g 43%
Fats 0.1g 26.54g 41%
Folate 9µg 146µg 34%
Iron 0.2mg 2.73mg 32%
Vitamin B2 0.12mg 0.528mg 31%
Monounsaturated fat 0.008g 11.738g 29%
Polyunsaturated fat 0.035g 4.204g 28%
Vitamin D 0µg 5.4µg 27%
Protein 2.3g 15.86g 27%
Vitamin D 0IU 218IU 27%
Vitamin A 160µg 381µg 25%
Zinc 0.11mg 2.3mg 20%
Vitamin B6 0.129mg 0.35mg 17%
Calories 11kcal 322kcal 16%
Vitamin E 1mg 2.58mg 11%
Manganese 0.244mg 0.055mg 8%
Vitamin B1 0.09mg 0.176mg 7%
Potassium 330mg 109mg 7%
Magnesium 21mg 5mg 4%
Fiber 0.5g 0g 2%
Vitamin B3 0.2mg 0.024mg 1%
Calcium 120mg 129mg 1%
Carbs 1.29g 3.59g 1%
Net carbs 0.79g 3.59g N/A
Sugar 0.2g 0.56g N/A
Copper 0.077mg 0.077mg 0%
Sodium 41mg 48mg 0%
Tryptophan 0.03mg 0.177mg 0%
Threonine 0.133mg 0.687mg 0%
Isoleucine 0.093mg 0.866mg 0%
Leucine 0.166mg 1.399mg 0%
Lysine 0.134mg 1.217mg 0%
Methionine 0.02mg 0.378mg 0%
Phenylalanine 0.114mg 0.681mg 0%
Valine 0.137mg 0.949mg 0%
Histidine 0.04mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
74%
Watercress
114%
Yolk
Minerals Daily Need Coverage Score
18%
Watercress
73%
Yolk

Comparison summary

Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 9.524g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.