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 vitamin A and calcium.
Watercress covers your daily vitamin A needs 64% more than wheat.
Watercress has 35 times less selenium than wheat. Wheat has 31.9µg of selenium, while watercress has 0.9µg.
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.

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

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

Watercress

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%

~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%
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%