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 A, vitamin C, 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.

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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.

Wild rice

Watercress

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.

Wild rice

Watercress

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

All nutrients comparison - raw data values

Nutrient			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%