White bread vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between white bread and watercress

White bread has more iron, selenium, vitamin B1, vitamin B3, folate, and manganese; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
Watercress covers your daily vitamin K needs 208% more than white bread.
Watercress has 24 times less selenium than white bread. White bread has 22µg of selenium, while watercress has 0.9µg.
Watercress contains less sodium.
White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) 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.

White bread

Watercress

Contains more CalciumCalcium	+20%
Contains more IronIron	+1705%
Contains more CopperCopper	+31.2%
Contains more ZincZinc	+572.7%
Contains more PhosphorusPhosphorus	+63.3%
Contains more ManganeseManganese	+119.7%
Contains more SeleniumSelenium	+2344.4%

Contains more PotassiumPotassium	+161.9%
Contains less SodiumSodium	-91.6%

~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.

White bread

Watercress

Contains more Vitamin B1Vitamin B1	+492.2%
Contains more Vitamin B2Vitamin B2	+102.5%
Contains more Vitamin B3Vitamin B3	+2290%
Contains more Vitamin B5Vitamin B5	+72.9%
Contains more FolateFolate	+1133.3%
Contains more CholineCholine	+62.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+354.5%
Contains more Vitamin B6Vitamin B6	+48.3%
Contains more Vitamin KVitamin K	+124900%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.2µg	250µg	208%
Vitamin C	0mg	43mg	48%
Iron	3.61mg	0.2mg	43%
Selenium	22µg	0.9µg	38%
Vitamin B1	0.533mg	0.09mg	37%
Vitamin B3	4.78mg	0.2mg	29%
Folate	111µg	9µg	26%
Sodium	490mg	41mg	20%
Vitamin A	0µg	160µg	18%
Carbs	49.42g	1.29g	16%
Starch	37.17g		15%
Protein	8.85g	2.3g	13%
Manganese	0.536mg	0.244mg	13%
Calories	266kcal	11kcal	13%
Polyunsaturated fat	1.602g	0.035g	10%
Fiber	2.7g	0.5g	9%
Vitamin B2	0.243mg	0.12mg	9%
Zinc	0.74mg	0.11mg	6%
Potassium	126mg	330mg	6%
Vitamin B5	0.536mg	0.31mg	5%
Vitamin E	0.22mg	1mg	5%
Phosphorus	98mg	60mg	5%
Fats	3.33g	0.1g	5%
Fructose	2.43g		3%
Saturated fat	0.698g	0.027g	3%
Vitamin B6	0.087mg	0.129mg	3%
Copper	0.101mg	0.077mg	3%
Calcium	144mg	120mg	2%
Choline	14.6mg	9mg	1%
Monounsaturated fat	0.599g	0.008g	1%
Net carbs	46.72g	0.79g	N/A
Magnesium	23mg	21mg	0%
Sugar	5.67g	0.2g	N/A
Trans fat	0.027g	0g	N/A
Tryptophan		0.03mg	0%
Threonine		0.133mg	0%
Isoleucine		0.093mg	0%
Leucine		0.166mg	0%
Lysine		0.134mg	0%
Methionine		0.02mg	0%
Phenylalanine		0.114mg	0%
Valine		0.137mg	0%
Histidine		0.04mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.166g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A