Wheat vs. Watercress — In-Depth Nutrition Comparison
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Significant differences between Wheat and Watercress
- Wheat has more Selenium, Manganese, Iron, Zinc, Fiber, Copper, Vitamin B3, and Phosphorus, however, Watercress is richer in Calcium, and Vitamin B2.
- Wheat covers your daily Selenium needs 56% more than Watercress.
- Watercress has 17 times less Zinc than Wheat. Wheat has 1.84mg of Zinc, while Watercress has 0.11mg.
Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Watercress, raw.
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
+780%
Contains
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Magnesium
+128.6%
Contains
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Phosphorus
+145%
Contains
less
Sodium
-80.5%
Contains
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Zinc
+1572.7%
Contains
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Copper
+168.8%
Contains
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Manganese
+322.1%
Contains
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Selenium
+3444.4%
Contains
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Calcium
+1233.3%
Contains
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Potassium
+101.2%
Contains
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Iron
+780%
Contains
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Magnesium
+128.6%
Contains
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Phosphorus
+145%
Contains
less
Sodium
-80.5%
Contains
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Zinc
+1572.7%
Contains
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Copper
+168.8%
Contains
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Manganese
+322.1%
Contains
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Selenium
+3444.4%
Contains
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Calcium
+1233.3%
Contains
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Potassium
+101.2%
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.
:
Contains
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Vitamin B3
+1052.5%
Contains
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Folate
+22.2%
Contains
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Vitamin A
+79675%
Contains
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Vitamin E
+316.7%
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Vitamin B2
+300%
Contains
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Vitamin B6
+84.3%
Equal in Vitamin B1 - 0.09
Contains
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Vitamin B3
+1052.5%
Contains
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Folate
+22.2%
Contains
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Vitamin A
+79675%
Contains
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Vitamin E
+316.7%
Contains
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Vitamin B2
+300%
Contains
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Vitamin B6
+84.3%
Equal in Vitamin B1 - 0.09
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+148.3%
Contains
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Fats
+730%
Contains
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Carbs
+2039.5%
Contains
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Water
+45.9%
Contains
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Other
+76.5%
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Contains
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Protein
+148.3%
Contains
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Fats
+730%
Contains
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Carbs
+2039.5%
Contains
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Water
+45.9%
Contains
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Other
+76.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+950%
Contains
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Polyunsaturated fat
+594.3%
Contains
less
Saturated Fat
-64.9%
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.084 g
Polyunsaturated fat:
0.243 g
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Contains
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Monounsaturated Fat
+950%
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Polyunsaturated fat
+594.3%
Contains
less
Saturated Fat
-64.9%
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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.3g | 0.79g |
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| Protein | 5.71g | 2.3g |
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| Fats | 0.83g | 0.1g |
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| Carbs | 27.6g | 1.29g |
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| Calories | 132kcal | 11kcal |
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| Sugar | 3.07g | 0.2g |
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| Fiber | 4.3g | 0.5g |
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| Calcium | 9mg | 120mg |
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| Iron | 1.76mg | 0.2mg |
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| Magnesium | 48mg | 21mg |
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| Phosphorus | 147mg | 60mg |
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| Potassium | 164mg | 330mg |
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| Sodium | 8mg | 41mg |
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| Zinc | 1.84mg | 0.11mg |
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| Copper | 0.207mg | 0.077mg |
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| Manganese | 1.03mg | 0.244mg |
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| Selenium | 31.9µg | 0.9µg |
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| Vitamin A | 4IU | 3191IU |
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| Vitamin A RAE | 160µg |
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| Vitamin E | 0.24mg | 1mg |
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| Vitamin C | 43mg |
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| Vitamin B1 | 0.095mg | 0.09mg |
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| Vitamin B2 | 0.03mg | 0.12mg |
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| Vitamin B3 | 2.305mg | 0.2mg |
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| Vitamin B5 | 0.31mg |
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| Vitamin B6 | 0.07mg | 0.129mg |
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| Folate | 11µg | 9µg |
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| Vitamin K | 250µg |
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| Tryptophan | 0.051mg | 0.03mg |
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| Threonine | 0.172mg | 0.133mg |
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| Isoleucine | 0.22mg | 0.093mg |
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| Leucine | 0.432mg | 0.166mg |
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| Lysine | 0.161mg | 0.134mg |
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| Methionine | 0.097mg | 0.02mg |
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| Phenylalanine | 0.3mg | 0.114mg |
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| Valine | 0.267mg | 0.137mg |
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| Histidine | 0.147mg | 0.04mg |
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| Trans Fat | 0.002g | 0g |
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| Saturated Fat | 0.077g | 0.027g |
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| Monounsaturated Fat | 0.084g | 0.008g |
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| Polyunsaturated fat | 0.243g | 0.035g |
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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
9%
91%
Minerals Daily Need Coverage Score
61%
18%
Comparison summary
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat contains less Sodium (difference - 33mg)
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 2.87g)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 18)
Which food is cheaper?
Watercress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)