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  6. Watercress vs. Mung beans, mature seeds, sprouted, raw

Watercress vs. Mung beans, mature seeds, sprouted, raw — In-Depth Nutrition Comparison

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The main differences between watercress and mung beans, mature seeds, sprouted, raw

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin E, and potassium; however, mung beans, mature seeds, sprouted, raw has more folate, copper, iron, and fiber.
  • Daily need coverage for vitamin K for watercress is 181% higher.
  • Mung beans, mature seeds, sprouted, raw has 152 times less vitamin A than watercress. Watercress has 3191 IU of vitamin A, while mung beans, mature seeds, sprouted, raw has 21 IU.

Food types used in this article are Watercress, raw and Mung beans, mature seeds, sprouted, raw.

Infographic

Watercress vs Mung beans, mature seeds, sprouted, raw 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.
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 15% 3.9% 13% 34% 55% 11% 23% 0.78% 25% 3.3%
Contains more CalciumCalcium +823.1%
Contains more PotassiumPotassium +121.5%
Contains more ManganeseManganese +29.8%
Contains more SeleniumSelenium +50%
Contains more IronIron +355%
Contains more CopperCopper +113%
Contains more ZincZinc +272.7%
Contains less SodiumSodium -85.4%
~equal in Magnesium ~21mg
~equal in Phosphorus ~54mg

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.
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 44% 0% 0.33% 2% 21% 29% 14% 23% 20% 0% 83% 46%
Contains more Vitamin CVitamin C +225.8%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B6Vitamin B6 +46.6%
Contains more Vitamin KVitamin K +657.6%
Contains more Vitamin B3Vitamin B3 +274.5%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more FolateFolate +577.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.084mg
~equal in Vitamin B2 ~0.124mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Mung beans, mature seeds, sprouted, raw DV% diff.
Vitamin K 250µg 33µg 181%
Vitamin C 43mg 13.2mg 33%
Vitamin A 160µg 1µg 18%
Folate 9µg 61µg 13%
Calcium 120mg 13mg 11%
Copper 0.077mg 0.164mg 10%
Iron 0.2mg 0.91mg 9%
Vitamin E 1mg 0.1mg 6%
Potassium 330mg 149mg 5%
Fiber 0.5g 1.8g 5%
Zinc 0.11mg 0.41mg 3%
Vitamin B3 0.2mg 0.749mg 3%
Vitamin B6 0.129mg 0.088mg 3%
Carbs 1.29g 5.94g 2%
Sodium 41mg 6mg 2%
Manganese 0.244mg 0.188mg 2%
Calories 11kcal 30kcal 1%
Protein 2.3g 3.04g 1%
Phosphorus 60mg 54mg 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B5 0.31mg 0.38mg 1%
Choline 9mg 14.4mg 1%
Protein per 100 calories 21g 10g N/A
Calories per 10 g protein 48kcal 99kcal N/A
Weight per 100 calories 909g 333g N/A
Fats 0.1g 0.18g 0%
Net carbs 0.79g 4.14g N/A
Magnesium 21mg 21mg 0%
Sugar 0.2g 4.13g N/A
Vitamin B1 0.09mg 0.084mg 0%
Vitamin B2 0.12mg 0.124mg 0%
Saturated fat 0.027g 0.046g 0%
Monounsaturated fat 0.008g 0.022g 0%
Polyunsaturated fat 0.035g 0.058g 0%
Tryptophan 0.03mg 0.037mg 0%
Threonine 0.133mg 0.078mg 0%
Isoleucine 0.093mg 0.132mg 0%
Leucine 0.166mg 0.175mg 0%
Lysine 0.134mg 0.166mg 0%
Methionine 0.02mg 0.034mg 0%
Phenylalanine 0.114mg 0.117mg 0%
Valine 0.137mg 0.13mg 0%
Histidine 0.04mg 0.07mg 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
3% 6% 90%
Protein: 3.04 g
Fats: 0.18 g
Carbs: 5.94 g
Water: 90.4 g
Other: 0.44 g
Contains more OtherOther +172.7%
Contains more ProteinProtein +32.2%
Contains more FatsFats +80%
Contains more CarbsCarbs +360.5%
~equal in Water ~90.4g

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
37% 17% 46%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains less Sat. FatSaturated fat -41.3%
Contains more Mono. FatMonounsaturated fat +175%
Contains more Poly. FatPolyunsaturated fat +65.7%

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. Mung beans, mature seeds, sprouted, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169957/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.