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  6. Wild rice raw vs. Watercress

Wild rice raw vs. Watercress — In-Depth Nutrition Comparison

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How are wild rice raw and watercress different?

  • Wild rice raw is higher in phosphorus, zinc, copper, manganese, vitamin B3, magnesium, and fiber; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Wild rice raw contains 54 times more zinc than watercress. While wild rice raw contains 5.96mg of zinc, watercress contains only 0.11mg.
  • Watercress has a lower glycemic index (32) than wild rice raw (57).

Wild rice, raw and Watercress, raw are the varieties used in this article.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 MagnesiumMagnesium +742.9%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +880%
Contains more CopperCopper +580.5%
Contains more ZincZinc +5318.2%
Contains more PhosphorusPhosphorus +621.7%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +444.7%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +471.4%

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +27.8%
Contains more Vitamin B2Vitamin B2 +118.3%
Contains more Vitamin B3Vitamin B3 +3266.5%
Contains more Vitamin B5Vitamin B5 +246.5%
Contains more Vitamin B6Vitamin B6 +203.1%
Contains more FolateFolate +955.6%
Contains more CholineCholine +288.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin KVitamin K +13057.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Watercress DV% diff.
Vitamin K 1.9µg 250µg 207%
Phosphorus 433mg 60mg 53%
Zinc 5.96mg 0.11mg 53%
Copper 0.524mg 0.077mg 50%
Vitamin C 0mg 43mg 48%
Manganese 1.329mg 0.244mg 47%
Vitamin B3 6.733mg 0.2mg 41%
Magnesium 177mg 21mg 37%
Protein 14.73g 2.3g 25%
Carbs 74.9g 1.29g 25%
Fiber 6.2g 0.5g 23%
Folate 95µg 9µg 22%
Iron 1.96mg 0.2mg 22%
Vitamin B6 0.391mg 0.129mg 20%
Vitamin A 1µg 160µg 18%
Calories 357kcal 11kcal 17%
Vitamin B5 1.074mg 0.31mg 15%
Vitamin B2 0.262mg 0.12mg 11%
Calcium 21mg 120mg 10%
Choline 35mg 9mg 5%
Polyunsaturated fat 0.676g 0.035g 4%
Potassium 427mg 330mg 3%
Selenium 2.8µg 0.9µg 3%
Vitamin B1 0.115mg 0.09mg 2%
Fats 1.08g 0.1g 2%
Vitamin E 0.82mg 1mg 1%
Sodium 7mg 41mg 1%
Saturated fat 0.156g 0.027g 1%
Net carbs 68.7g 0.79g N/A
Sugar 2.5g 0.2g N/A
Monounsaturated fat 0.159g 0.008g 0%
Tryptophan 0.179mg 0.03mg 0%
Threonine 0.469mg 0.133mg 0%
Isoleucine 0.618mg 0.093mg 0%
Leucine 1.018mg 0.166mg 0%
Lysine 0.629mg 0.134mg 0%
Methionine 0.438mg 0.02mg 0%
Phenylalanine 0.721mg 0.114mg 0%
Valine 0.858mg 0.137mg 0%
Histidine 0.384mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +540.4%
Contains more FatsFats +980%
Contains more CarbsCarbs +5706.2%
Contains more OtherOther +27.5%
Contains more WaterWater +1125.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +1887.5%
Contains more Poly. FatPolyunsaturated fat +1831.4%
Contains less Sat. FatSaturated fat -82.7%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.