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  6. Cauliflower vs. Watercress

Cauliflower vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between cauliflower and watercress?

  • Cauliflower is richer in folate, vitamin B5, choline, fiber, and vitamin C, yet watercress is richer in vitamin K, vitamin A, calcium, and vitamin E.
  • Watercress's daily need coverage for vitamin K is 195% higher.
  • Cauliflower has 6 times more folate than watercress. Cauliflower has 57µg of folate, while watercress has 9µg.

We used Cauliflower, raw and Watercress, raw types in this comparison.

Infographic

Cauliflower vs Watercress infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 IronIron +110%
Contains more ZincZinc +145.5%
Contains less SodiumSodium -26.8%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +10.4%
Contains more CopperCopper +97.4%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +57.4%
Contains more SeleniumSelenium +50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 143% 0% 53% 20% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Contains more Vitamin CVitamin C +12.1%
Contains more Vitamin B3Vitamin B3 +153.5%
Contains more Vitamin B5Vitamin B5 +115.2%
Contains more Vitamin B6Vitamin B6 +42.6%
Contains more FolateFolate +533.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +1512.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Watercress DV% diff.
Vitamin K 15.5µg 250µg 195%
Vitamin A 0µg 160µg 18%
Folate 57µg 9µg 12%
Calcium 22mg 120mg 10%
Vitamin B5 0.667mg 0.31mg 7%
Vitamin C 48.2mg 43mg 6%
Fiber 2g 0.5g 6%
Vitamin E 0.08mg 1mg 6%
Choline 44.3mg 9mg 6%
Vitamin B2 0.06mg 0.12mg 5%
Copper 0.039mg 0.077mg 4%
Manganese 0.155mg 0.244mg 4%
Vitamin B6 0.184mg 0.129mg 4%
Iron 0.42mg 0.2mg 3%
Vitamin B1 0.05mg 0.09mg 3%
Phosphorus 44mg 60mg 2%
Vitamin B3 0.507mg 0.2mg 2%
Calories 25kcal 11kcal 1%
Protein 1.92g 2.3g 1%
Carbs 4.97g 1.29g 1%
Magnesium 15mg 21mg 1%
Potassium 299mg 330mg 1%
Zinc 0.27mg 0.11mg 1%
Selenium 0.6µg 0.9µg 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Protein per 100 calories 7.7g 21g N/A
Calories per 10 g protein 130kcal 48kcal N/A
Weight per 100 calories 400g 909g N/A
Fats 0.28g 0.1g 0%
Net carbs 2.97g 0.79g N/A
Sugar 1.91g 0.2g N/A
Sodium 30mg 41mg 0%
Saturated fat 0.13g 0.027g 0%
Monounsaturated fat 0.034g 0.008g 0%
Polyunsaturated fat 0.031g 0.035g 0%
Tryptophan 0.02mg 0.03mg 0%
Threonine 0.076mg 0.133mg 0%
Isoleucine 0.071mg 0.093mg 0%
Leucine 0.106mg 0.166mg 0%
Lysine 0.217mg 0.134mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.065mg 0.114mg 0%
Valine 0.125mg 0.137mg 0%
Histidine 0.056mg 0.04mg 0%
Omega-6 (Linoleic acid) 0.013g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 FatsFats +180%
Contains more CarbsCarbs +285.3%
Contains more ProteinProtein +19.8%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 +325%
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +12.9%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.