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, phosphorus, and carbs; however, watercress is richer in calcium.
Wheat covers your daily selenium needs 56% more than watercress.
Watercress has 21 times less carbs than wheat. Wheat has 27.6g of carbs, while watercress has 1.29g.
Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Watercress, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wheat

Watercress

Contains more MagnesiumMagnesium	+128.6%
Contains more IronIron	+780%
Contains more CopperCopper	+168.8%
Contains more ZincZinc	+1572.7%
Contains more PhosphorusPhosphorus	+145%
Contains less SodiumSodium	-80.5%
Contains more ManganeseManganese	+322.1%
Contains more SeleniumSelenium	+3444.4%

Contains more CalciumCalcium	+1233.3%
Contains more PotassiumPotassium	+101.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wheat

Watercress

Contains more Vitamin B3Vitamin B3	+1052.5%
Contains more FolateFolate	+22.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+316.7%
Contains more Vitamin B2Vitamin B2	+300%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+84.3%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.09mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		250µg	208%
Selenium	31.9µg	0.9µg	56%
Vitamin C		43mg	48%
Manganese	1.03mg	0.244mg	34%
Iron	1.76mg	0.2mg	20%
Vitamin A		160µg	18%
Zinc	1.84mg	0.11mg	16%
Fiber	4.3g	0.5g	15%
Copper	0.207mg	0.077mg	14%
Vitamin B3	2.305mg	0.2mg	13%
Phosphorus	147mg	60mg	12%
Calcium	9mg	120mg	11%
Carbs	27.6g	1.29g	9%
Protein	5.71g	2.3g	7%
Vitamin B2	0.03mg	0.12mg	7%
Calories	132kcal	11kcal	6%
Magnesium	48mg	21mg	6%
Vitamin B5		0.31mg	6%
Potassium	164mg	330mg	5%
Vitamin E	0.24mg	1mg	5%
Vitamin B6	0.07mg	0.129mg	5%
Choline		9mg	2%
Fats	0.83g	0.1g	1%
Sodium	8mg	41mg	1%
Folate	11µg	9µg	1%
Polyunsaturated fat	0.243g	0.035g	1%
Protein per 100 calories	4.3g	21g	N/A
Calories per 10 g protein	231kcal	48kcal	N/A
Weight per 100 calories	76g	909g	N/A
Net carbs	23.3g	0.79g	N/A
Sugar	3.07g	0.2g	N/A
Vitamin B1	0.095mg	0.09mg	0%
Trans fat	0.002g	0g	N/A
Saturated fat	0.077g	0.027g	0%
Monounsaturated fat	0.084g	0.008g	0%
Tryptophan	0.051mg	0.03mg	0%
Threonine	0.172mg	0.133mg	0%
Isoleucine	0.22mg	0.093mg	0%
Leucine	0.432mg	0.166mg	0%
Lysine	0.161mg	0.134mg	0%
Methionine	0.097mg	0.02mg	0%
Phenylalanine	0.3mg	0.114mg	0%
Valine	0.267mg	0.137mg	0%
Histidine	0.147mg	0.04mg	0%