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.
- 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
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 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
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 more Vitamin B3Vitamin B3 | +1052.5% |
| Contains more FolateFolate | +22.2% |
| Contains more Vitamin EVitamin E | +316.7% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B6Vitamin B6 | +84.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +148.3% |
| Contains more FatsFats | +730% |
| Contains more CarbsCarbs | +2039.5% |
| Contains more WaterWater | +45.9% |
| Contains more OtherOther | +76.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.084 g
Polyunsaturated fat:
Poly. Fat
0.243 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Mono. FatMonounsaturated fat | +950% |
| Contains more Poly. FatPolyunsaturated fat | +594.3% |
| Contains less Sat. FatSaturated 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 | |
|
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% |
| Vitamin B2 | 0.03mg | 0.12mg | 7% |
| Protein | 5.71g | 2.3g | 7% |
| Vitamin B5 | 0.31mg | 6% | |
| Calories | 132kcal | 11kcal | 6% |
| Magnesium | 48mg | 21mg | 6% |
| Vitamin E | 0.24mg | 1mg | 5% |
| Potassium | 164mg | 330mg | 5% |
| Vitamin B6 | 0.07mg | 0.129mg | 5% |
| Choline | 9mg | 2% | |
| Sodium | 8mg | 41mg | 1% |
| Fats | 0.83g | 0.1g | 1% |
| Folate | 11µg | 9µg | 1% |
| Polyunsaturated fat | 0.243g | 0.035g | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
8%
74%
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)