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  6. Flour vs. Watercress

Flour vs. Watercress — In-Depth Nutrition Comparison

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Important differences between flour and watercress

  • Flour has more selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, and manganese; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Flour contains 38 times more selenium than watercress. Flour contains 33.9µg of selenium, while watercress contains 0.9µg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of watercress is 32.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Watercress, raw.

Infographic

Flour 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.
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +2220%
Contains more CopperCopper +87%
Contains more ZincZinc +536.4%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +179.5%
Contains more SeleniumSelenium +3666.7%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +208.4%
~equal in Magnesium ~21mg

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.
Flour
Flour
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +772.2%
Contains more Vitamin B2Vitamin B2 +311.7%
Contains more Vitamin B3Vitamin B3 +2852%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more FolateFolate +1933.3%
Contains more CholineCholine +15.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B6Vitamin B6 +193.2%
Contains more Vitamin KVitamin K +83233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Watercress DV% diff.
Vitamin K 0.3µg 250µg 208%
Selenium 33.9µg 0.9µg 60%
Vitamin B1 0.785mg 0.09mg 58%
Iron 4.64mg 0.2mg 56%
Vitamin C 0mg 43mg 48%
Folate 183µg 9µg 44%
Vitamin B3 5.904mg 0.2mg 36%
Vitamin B2 0.494mg 0.12mg 29%
Carbs 76.31g 1.29g 25%
Manganese 0.682mg 0.244mg 19%
Vitamin A 0µg 160µg 18%
Calories 364kcal 11kcal 18%
Protein 10.33g 2.3g 16%
Calcium 15mg 120mg 11%
Fiber 2.7g 0.5g 9%
Copper 0.144mg 0.077mg 7%
Phosphorus 108mg 60mg 7%
Potassium 107mg 330mg 7%
Vitamin B6 0.044mg 0.129mg 7%
Vitamin E 0.06mg 1mg 6%
Zinc 0.7mg 0.11mg 5%
Polyunsaturated fat 0.413g 0.035g 3%
Vitamin B5 0.438mg 0.31mg 3%
Sodium 2mg 41mg 2%
Saturated fat 0.155g 0.027g 1%
Fats 0.98g 0.1g 1%
Net carbs 73.61g 0.79g N/A
Magnesium 22mg 21mg 0%
Sugar 0.27g 0.2g N/A
Choline 10.4mg 9mg 0%
Monounsaturated fat 0.087g 0.008g 0%
Tryptophan 0.127mg 0.03mg 0%
Threonine 0.281mg 0.133mg 0%
Isoleucine 0.357mg 0.093mg 0%
Leucine 0.71mg 0.166mg 0%
Lysine 0.228mg 0.134mg 0%
Methionine 0.183mg 0.02mg 0%
Phenylalanine 0.52mg 0.114mg 0%
Valine 0.415mg 0.137mg 0%
Histidine 0.23mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 ProteinProtein +349.1%
Contains more FatsFats +880%
Contains more CarbsCarbs +5815.5%
Contains more WaterWater +697.9%
Contains more OtherOther +160.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
39% 11% 50%
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 +987.5%
Contains more Poly. FatPolyunsaturated fat +1080%
Contains less Sat. FatSaturated fat -82.6%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.