Watercress vs. Rapini — In-Depth Nutrition Comparison
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What are the differences between watercress and rapini?
- Watercress is higher in vitamin C and vitamin K, yet rapini is higher in iron, folate, fiber, manganese, vitamin B3, zinc, and vitamin B1.
- Watercress's daily need coverage for vitamin C is 25% more.
We used Watercress, raw and Broccoli raab, raw types in this article.
Infographic
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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.
| Contains more PotassiumPotassium | +68.4% |
| Contains more CopperCopper | +83.3% |
| Contains more IronIron | +970% |
| Contains more ZincZinc | +600% |
| Contains more PhosphorusPhosphorus | +21.7% |
| Contains less SodiumSodium | -19.5% |
| Contains more ManganeseManganese | +61.9% |
| Contains more SeleniumSelenium | +11.1% |
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.
| Contains more Vitamin CVitamin C | +112.9% |
| Contains more Vitamin AVitamin A | +22.1% |
| Contains more Vitamin KVitamin K | +11.6% |
| Contains more Vitamin EVitamin E | +62% |
| Contains more Vitamin B1Vitamin B1 | +80% |
| Contains more Vitamin B3Vitamin B3 | +510.5% |
| Contains more Vitamin B6Vitamin B6 | +32.6% |
| Contains more FolateFolate | +822.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 43mg | 20.2mg | 25% |
| Iron | 0.2mg | 2.14mg | 24% |
| Vitamin K | 250µg | 224µg | 22% |
| Folate | 9µg | 83µg | 19% |
| Fiber | 0.5g | 2.7g | 9% |
| Manganese | 0.244mg | 0.395mg | 7% |
| Zinc | 0.11mg | 0.77mg | 6% |
| Vitamin B1 | 0.09mg | 0.162mg | 6% |
| Vitamin B3 | 0.2mg | 1.221mg | 6% |
| Potassium | 330mg | 196mg | 4% |
| Copper | 0.077mg | 0.042mg | 4% |
| Vitamin E | 1mg | 1.62mg | 4% |
| Vitamin A | 160µg | 131µg | 3% |
| Vitamin B6 | 0.129mg | 0.171mg | 3% |
| Protein | 2.3g | 3.17g | 2% |
| Phosphorus | 60mg | 73mg | 2% |
| Choline | 9mg | 18.3mg | 2% |
| Calories | 11kcal | 22kcal | 1% |
| Fats | 0.1g | 0.49g | 1% |
| Carbs | 1.29g | 2.85g | 1% |
| Calcium | 120mg | 108mg | 1% |
| Vitamin B2 | 0.12mg | 0.129mg | 1% |
| Polyunsaturated fat | 0.035g | 0.13g | 1% |
| Protein per 100 calories | 21g | 14g | N/A |
| Calories per 10 g protein | 48kcal | 69kcal | N/A |
| Weight per 100 calories | 909g | 455g | N/A |
| Net carbs | 0.79g | 0.15g | N/A |
| Magnesium | 21mg | 22mg | 0% |
| Sugar | 0.2g | 0.38g | N/A |
| Sodium | 41mg | 33mg | 0% |
| Selenium | 0.9µg | 1µg | 0% |
| Vitamin B5 | 0.31mg | 0.322mg | 0% |
| Saturated fat | 0.027g | 0.05g | 0% |
| Monounsaturated fat | 0.008g | 0.026g | 0% |
| Tryptophan | 0.03mg | 0.043mg | 0% |
| Threonine | 0.133mg | 0.106mg | 0% |
| Isoleucine | 0.093mg | 0.104mg | 0% |
| Leucine | 0.166mg | 0.17mg | 0% |
| Lysine | 0.134mg | 0.198mg | 0% |
| Methionine | 0.02mg | 0.048mg | 0% |
| Phenylalanine | 0.114mg | 0.128mg | 0% |
| Valine | 0.137mg | 0.153mg | 0% |
| Histidine | 0.04mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
| Contains more ProteinProtein | +37.8% |
| Contains more FatsFats | +390% |
| Contains more CarbsCarbs | +120.9% |
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains less Sat. FatSaturated fat | -46% |
| Contains more Mono. FatMonounsaturated fat | +225% |
| Contains more Poly. FatPolyunsaturated fat | +271.4% |
