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  6. Watercress vs. Asparagus

Watercress vs. Asparagus — In-Depth Nutrition Comparison

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Important differences between watercress and asparagus

  • Watercress has more vitamin K, vitamin C, vitamin A, and calcium; however, asparagus is richer in iron, copper, folate, and fiber.
  • Watercress's daily need coverage for vitamin K is 174% more.
  • Watercress contains 8 times more vitamin C than asparagus. Watercress contains 43mg of vitamin C, while asparagus contains 5.6mg.

The food varieties used in the comparison are Watercress, raw and Asparagus, raw.

Infographic

Watercress vs Asparagus 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +63.4%
Contains more PhosphorusPhosphorus +15.4%
Contains more ManganeseManganese +54.4%
Contains more IronIron +970%
Contains more CopperCopper +145.5%
Contains more ZincZinc +390.9%
Contains less SodiumSodium -95.1%
Contains more SeleniumSelenium +155.6%

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 143% 0% 53% 20% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin CVitamin C +667.9%
Contains more Vitamin AVitamin A +321.1%
Contains more Vitamin B5Vitamin B5 +13.1%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more Vitamin KVitamin K +501%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B3Vitamin B3 +389%
Contains more FolateFolate +477.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Asparagus DV% diff.
Vitamin K 250µg 41.6µg 174%
Vitamin C 43mg 5.6mg 42%
Iron 0.2mg 2.14mg 24%
Vitamin A 160µg 38µg 14%
Copper 0.077mg 0.189mg 12%
Folate 9µg 52µg 11%
Calcium 120mg 24mg 10%
Fiber 0.5g 2.1g 6%
Vitamin B3 0.2mg 0.978mg 5%
Potassium 330mg 202mg 4%
Zinc 0.11mg 0.54mg 4%
Manganese 0.244mg 0.158mg 4%
Vitamin B1 0.09mg 0.143mg 4%
Selenium 0.9µg 2.3µg 3%
Vitamin B6 0.129mg 0.091mg 3%
Magnesium 21mg 14mg 2%
Sodium 41mg 2mg 2%
Vitamin B2 0.12mg 0.141mg 2%
Carbs 1.29g 3.88g 1%
Phosphorus 60mg 52mg 1%
Vitamin E 1mg 1.13mg 1%
Vitamin B5 0.31mg 0.274mg 1%
Choline 9mg 16mg 1%
Fructose 1g 1%
Calories 11kcal 20kcal 0%
Protein 2.3g 2.2g 0%
Protein per 100 calories 21g 11g N/A
Calories per 10 g protein 48kcal 91kcal N/A
Weight per 100 calories 909g 500g N/A
Fats 0.1g 0.12g 0%
Net carbs 0.79g 1.78g N/A
Sugar 0.2g 1.88g N/A
Saturated fat 0.027g 0.04g 0%
Monounsaturated fat 0.008g 0g 0%
Polyunsaturated fat 0.035g 0.05g 0%
Tryptophan 0.03mg 0.027mg 0%
Threonine 0.133mg 0.084mg 0%
Isoleucine 0.093mg 0.075mg 0%
Leucine 0.166mg 0.128mg 0%
Lysine 0.134mg 0.104mg 0%
Methionine 0.02mg 0.031mg 0%
Phenylalanine 0.114mg 0.075mg 0%
Valine 0.137mg 0.115mg 0%
Histidine 0.04mg 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +20%
Contains more CarbsCarbs +200.8%
~equal in Protein ~2.2g
~equal in Water ~93.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -32.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +42.9%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.