Quinoa vs. Watercress — In-Depth Nutrition Comparison

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How are quinoa and watercress different?

Quinoa is richer in manganese, iron, phosphorus, copper, magnesium, and fiber, while watercress is higher in vitamin K, vitamin C, vitamin A, and calcium.
Watercress covers your daily need for vitamin K 208% more than quinoa.
Quinoa contains 7 times more iron than watercress. Quinoa contains 1.49mg of iron, while watercress contains 0.2mg.
Quinoa has a higher glycemic index (53) than watercress (32).

Quinoa, cooked and Watercress, raw types were used in this article.

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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.

Quinoa

Watercress

Contains more MagnesiumMagnesium	+204.8%
Contains more IronIron	+645%
Contains more CopperCopper	+149.4%
Contains more ZincZinc	+890.9%
Contains more PhosphorusPhosphorus	+153.3%
Contains less SodiumSodium	-82.9%
Contains more ManganeseManganese	+158.6%
Contains more SeleniumSelenium	+211.1%

Contains more CalciumCalcium	+605.9%
Contains more PotassiumPotassium	+91.9%

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.

Quinoa

Watercress

Contains more Vitamin B1Vitamin B1	+18.9%
Contains more Vitamin B3Vitamin B3	+106%
Contains more FolateFolate	+366.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+58.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.12mg

~equal in Vitamin B6 ~0.129mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0µg	250µg	208%
Vitamin C	0mg	43mg	48%
Vitamin A	0µg	160µg	18%
Manganese	0.631mg	0.244mg	17%
Iron	1.49mg	0.2mg	16%
Copper	0.192mg	0.077mg	13%
Phosphorus	152mg	60mg	13%
Magnesium	64mg	21mg	10%
Calcium	17mg	120mg	10%
Fiber	2.8g	0.5g	9%
Zinc	1.09mg	0.11mg	9%
Folate	42µg	9µg	8%
Carbs	21.3g	1.29g	7%
Starch	17.63g		7%
Polyunsaturated fat	1.078g	0.035g	7%
Vitamin B5		0.31mg	6%
Calories	120kcal	11kcal	5%
Potassium	172mg	330mg	5%
Protein	4.4g	2.3g	4%
Fats	1.92g	0.1g	3%
Selenium	2.8µg	0.9µg	3%
Choline	23mg	9mg	3%
Vitamin E	0.63mg	1mg	2%
Sodium	7mg	41mg	1%
Vitamin B1	0.107mg	0.09mg	1%
Vitamin B2	0.11mg	0.12mg	1%
Vitamin B3	0.412mg	0.2mg	1%
Saturated fat	0.231g	0.027g	1%
Monounsaturated fat	0.528g	0.008g	1%
Protein per 100 calories	3.7g	21g	N/A
Calories per 10 g protein	273kcal	48kcal	N/A
Weight per 100 calories	83g	909g	N/A
Net carbs	18.5g	0.79g	N/A
Sugar	0.87g	0.2g	N/A
Vitamin B6	0.123mg	0.129mg	0%
Tryptophan	0.052mg	0.03mg	0%
Threonine	0.131mg	0.133mg	0%
Isoleucine	0.157mg	0.093mg	0%
Leucine	0.261mg	0.166mg	0%
Lysine	0.239mg	0.134mg	0%
Methionine	0.096mg	0.02mg	0%
Phenylalanine	0.185mg	0.114mg	0%
Valine	0.185mg	0.137mg	0%
Histidine	0.127mg	0.04mg	0%
Omega-3 (DHA)	0.015g	0g	N/A