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  6. Yogurt vs. Watercress

Yogurt vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between yogurt and watercress?

  • Yogurt is higher in vitamin B12, selenium, vitamin B2, and phosphorus, yet watercress is higher in vitamin K, vitamin A, vitamin C, manganese, copper, and vitamin E.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • The glycemic index of yogurt is lower.

We used Yogurt, Greek, plain, nonfat and Watercress, raw types in this article.

Infographic

Yogurt 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.
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 ZincZinc +372.7%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -12.2%
Contains more SeleniumSelenium +977.8%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +134%
Contains more IronIron +185.7%
Contains more CopperCopper +352.9%
Contains more ManganeseManganese +2611.1%
~equal in Calcium ~120mg

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.
Yogurt
Yogurt
3
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B2Vitamin B2 +131.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +67.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +291.3%
Contains more Vitamin B6Vitamin B6 +104.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.2mg
~equal in Vitamin B5 ~0.31mg

All nutrients comparison - raw data values

Nutrient Yogurt Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Vitamin C 0mg 43mg 48%
Vitamin B12 0.75µg 0µg 31%
Vitamin A 1µg 160µg 18%
Protein 10.19g 2.3g 16%
Selenium 9.7µg 0.9µg 16%
Vitamin B2 0.278mg 0.12mg 12%
Phosphorus 135mg 60mg 11%
Manganese 0.009mg 0.244mg 10%
Vitamin E 0.01mg 1mg 7%
Copper 0.017mg 0.077mg 7%
Vitamin B1 0.023mg 0.09mg 6%
Potassium 141mg 330mg 6%
Vitamin B6 0.063mg 0.129mg 5%
Zinc 0.52mg 0.11mg 4%
Calories 59kcal 11kcal 2%
Iron 0.07mg 0.2mg 2%
Magnesium 11mg 21mg 2%
Cholesterol 5mg 0mg 2%
Fiber 0g 0.5g 2%
Choline 15.1mg 9mg 1%
Calcium 110mg 120mg 1%
Folate 7µg 9µg 1%
Carbs 3.6g 1.29g 1%
Fats 0.39g 0.1g 0%
Net carbs 3.6g 0.79g N/A
Sugar 3.24g 0.2g N/A
Sodium 36mg 41mg 0%
Vitamin B3 0.208mg 0.2mg 0%
Vitamin B5 0.331mg 0.31mg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.027g 0%
Monounsaturated fat 0.053g 0.008g 0%
Polyunsaturated fat 0.012g 0.035g 0%
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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +343%
Contains more FatsFats +290%
Contains more CarbsCarbs +179.1%
Contains more WaterWater +11.8%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 +562.5%
Contains less Sat. FatSaturated fat -76.9%
Contains more Poly. FatPolyunsaturated fat +191.7%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.