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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

Wheat vs Watercress infographic
Infographic link

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 Iron +780%
Contains more Magnesium +128.6%
Contains more Phosphorus +145%
Contains less Sodium -80.5%
Contains more Zinc +1572.7%
Contains more Copper +168.8%
Contains more Manganese +322.1%
Contains more Selenium +3444.4%
Contains more Calcium +1233.3%
Contains more Potassium +101.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +780%
Contains more Magnesium +128.6%
Contains more Phosphorus +145%
Contains less Sodium -80.5%
Contains more Zinc +1572.7%
Contains more Copper +168.8%
Contains more Manganese +322.1%
Contains more Selenium +3444.4%
Contains more Calcium +1233.3%
Contains more 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.
Wheat
3
:
Contains more Vitamin B3 +1052.5%
Contains more Folate +22.2%
Contains more Vitamin A +79675%
Contains more Vitamin E +316.7%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +84.3%
Equal in Vitamin B1 - 0.09
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 5% 625%
Contains more Vitamin B3 +1052.5%
Contains more Folate +22.2%
Contains more Vitamin A +79675%
Contains more Vitamin E +316.7%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +84.3%
Equal in Vitamin B1 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +148.3%
Contains more Fats +730%
Contains more Carbs +2039.5%
Contains more Water +45.9%
Contains more Other +76.5%
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +148.3%
Contains more Fats +730%
Contains more Carbs +2039.5%
Contains more Water +45.9%
Contains more Other +76.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +950%
Contains more Polyunsaturated fat +594.3%
Contains less Saturated Fat -64.9%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +950%
Contains more 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.
Wheat Watercress
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Watercress Opinion
Net carbs 23.3g 0.79g Wheat
Protein 5.71g 2.3g Wheat
Fats 0.83g 0.1g Wheat
Carbs 27.6g 1.29g Wheat
Calories 132kcal 11kcal Wheat
Sugar 3.07g 0.2g Watercress
Fiber 4.3g 0.5g Wheat
Calcium 9mg 120mg Watercress
Iron 1.76mg 0.2mg Wheat
Magnesium 48mg 21mg Wheat
Phosphorus 147mg 60mg Wheat
Potassium 164mg 330mg Watercress
Sodium 8mg 41mg Wheat
Zinc 1.84mg 0.11mg Wheat
Copper 0.207mg 0.077mg Wheat
Manganese 1.03mg 0.244mg Wheat
Selenium 31.9µg 0.9µg Wheat
Vitamin A 4IU 3191IU Watercress
Vitamin A RAE 160µg Watercress
Vitamin E 0.24mg 1mg Watercress
Vitamin C 43mg Watercress
Vitamin B1 0.095mg 0.09mg Wheat
Vitamin B2 0.03mg 0.12mg Watercress
Vitamin B3 2.305mg 0.2mg Wheat
Vitamin B5 0.31mg Watercress
Vitamin B6 0.07mg 0.129mg Watercress
Folate 11µg 9µg Wheat
Choline 9mg Watercress
Vitamin K 250µg Watercress
Tryptophan 0.051mg 0.03mg Wheat
Threonine 0.172mg 0.133mg Wheat
Isoleucine 0.22mg 0.093mg Wheat
Leucine 0.432mg 0.166mg Wheat
Lysine 0.161mg 0.134mg Wheat
Methionine 0.097mg 0.02mg Wheat
Phenylalanine 0.3mg 0.114mg Wheat
Valine 0.267mg 0.137mg Wheat
Histidine 0.147mg 0.04mg Wheat
Trans Fat 0.002g 0g Watercress
Saturated Fat 0.077g 0.027g Watercress
Monounsaturated Fat 0.084g 0.008g Wheat
Polyunsaturated fat 0.243g 0.035g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Wheat
84%
Watercress
Minerals Daily Need Coverage Score
61%
Wheat
18%
Watercress

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 33mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.87g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 18)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.