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Wild rice vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between wild rice and watercress

  • Wild rice has more zinc, vitamin B3, and fiber; however, watercress is richer in vitamin K, vitamin C, vitamin A, calcium, potassium, and vitamin E.
  • Watercress covers your daily vitamin K needs 208% more than wild rice.
  • Watercress has 12 times less zinc than wild rice. Wild rice has 1.34mg of zinc, while watercress has 0.11mg.
  • Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Wild rice, cooked and Watercress, raw.

Infographic

Wild rice vs Watercress infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 +52.4%
Contains more IronIron +200%
Contains more CopperCopper +57.1%
Contains more ZincZinc +1118.2%
Contains more PhosphorusPhosphorus +36.7%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +15.6%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +226.7%
Contains more SeleniumSelenium +12.5%

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +543.5%
Contains more FolateFolate +188.9%
Contains more CholineCholine +13.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin KVitamin K +49900%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +73.5%
Contains more FatsFats +240%
Contains more CarbsCarbs +1554.3%
Contains more WaterWater +28.6%
Contains more OtherOther +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 +525%
Contains more Poly. FatPolyunsaturated fat +508.6%
Contains less Sat. FatSaturated fat -44.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Watercress
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Watercress DV% diff.
Vitamin K 0.5µg 250µg 208%
Vitamin C 0mg 43mg 48%
Vitamin A 0µg 160µg 18%
Calcium 3mg 120mg 12%
Zinc 1.34mg 0.11mg 11%
Vitamin B3 1.287mg 0.2mg 7%
Potassium 101mg 330mg 7%
Carbs 21.34g 1.29g 7%
Vitamin E 0.24mg 1mg 5%
Iron 0.6mg 0.2mg 5%
Fiber 1.8g 0.5g 5%
Copper 0.121mg 0.077mg 5%
Calories 101kcal 11kcal 5%
Folate 26µg 9µg 4%
Vitamin B5 0.154mg 0.31mg 3%
Vitamin B2 0.087mg 0.12mg 3%
Protein 3.99g 2.3g 3%
Vitamin B1 0.052mg 0.09mg 3%
Phosphorus 82mg 60mg 3%
Magnesium 32mg 21mg 3%
Manganese 0.282mg 0.244mg 2%
Sodium 3mg 41mg 2%
Polyunsaturated fat 0.213g 0.035g 1%
Fats 0.34g 0.1g 0%
Net carbs 19.54g 0.79g N/A
Sugar 0.73g 0.2g N/A
Selenium 0.8µg 0.9µg 0%
Vitamin B6 0.135mg 0.129mg 0%
Choline 10.2mg 9mg 0%
Saturated fat 0.049g 0.027g 0%
Monounsaturated fat 0.05g 0.008g 0%
Tryptophan 0.049mg 0.03mg 0%
Threonine 0.127mg 0.133mg 0%
Isoleucine 0.167mg 0.093mg 0%
Leucine 0.276mg 0.166mg 0%
Lysine 0.17mg 0.134mg 0%
Methionine 0.119mg 0.02mg 0%
Phenylalanine 0.195mg 0.114mg 0%
Valine 0.232mg 0.137mg 0%
Histidine 0.104mg 0.04mg 0%
Fructose 0.2g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Wild rice
74%
Watercress
Minerals Daily Need Coverage Score
21%
Wild rice
18%
Watercress

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 38mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.53g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.022g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.