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  6. Watercress vs. Peas

Watercress vs. Peas — In-Depth Nutrition Comparison

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What are the main differences between watercress and peas?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, yet peas are richer in vitamin B5, fiber, iron, vitamin B1, folate, manganese, and vitamin B3.
  • Peas' daily need coverage for vitamin B5 is 3054% higher.
  • Watercress has 10 times more vitamin K than peas. Watercress has 250µg of vitamin K, while peas have 25.9µg.
  • Watercress has a lower glycemic index than peas.

We used Watercress, raw and Peas, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Watercress vs Peas 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%
Peas
Peas
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Contains more CalciumCalcium +344.4%
Contains more PotassiumPotassium +21.8%
Contains more MagnesiumMagnesium +85.7%
Contains more IronIron +670%
Contains more CopperCopper +124.7%
Contains more ZincZinc +981.8%
Contains more PhosphorusPhosphorus +95%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +115.2%
Contains more SeleniumSelenium +111.1%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Peas
Peas
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 47% 13% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
Contains more Vitamin CVitamin C +202.8%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin KVitamin K +865.3%
Contains more Vitamin B1Vitamin B1 +187.8%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B3Vitamin B3 +910.5%
Contains more Vitamin B5Vitamin B5 +49254.8%
Contains more Vitamin B6Vitamin B6 +67.4%
Contains more FolateFolate +600%
Contains more CholineCholine +230%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Peas DV% diff.
Vitamin B5 0.31mg 153mg 3054%
Vitamin K 250µg 25.9µg 187%
Vitamin C 43mg 14.2mg 32%
Fiber 0.5g 5.5g 20%
Iron 0.2mg 1.54mg 17%
Vitamin B1 0.09mg 0.259mg 14%
Folate 9µg 63µg 14%
Vitamin A 160µg 40µg 13%
Manganese 0.244mg 0.525mg 12%
Copper 0.077mg 0.173mg 11%
Vitamin B3 0.2mg 2.021mg 11%
Zinc 0.11mg 1.19mg 10%
Calcium 120mg 27mg 9%
Phosphorus 60mg 117mg 8%
Vitamin B6 0.129mg 0.216mg 7%
Protein 2.3g 5.36g 6%
Vitamin E 1mg 0.14mg 6%
Carbs 1.29g 15.63g 5%
Choline 9mg 29.7mg 4%
Calories 11kcal 84kcal 4%
Magnesium 21mg 39mg 4%
Selenium 0.9µg 1.9µg 2%
Sodium 41mg 3mg 2%
Vitamin B2 0.12mg 0.149mg 2%
Potassium 330mg 271mg 2%
Fructose 0.41g 1%
Fats 0.1g 0.22g 0%
Net carbs 0.79g 10.13g N/A
Sugar 0.2g 5.93g N/A
Saturated fat 0.027g 0.039g 0%
Monounsaturated fat 0.008g 0.019g 0%
Polyunsaturated fat 0.035g 0.102g 0%
Tryptophan 0.03mg 0.037mg 0%
Threonine 0.133mg 0.201mg 0%
Isoleucine 0.093mg 0.193mg 0%
Leucine 0.166mg 0.32mg 0%
Lysine 0.134mg 0.314mg 0%
Methionine 0.02mg 0.081mg 0%
Phenylalanine 0.114mg 0.198mg 0%
Valine 0.137mg 0.232mg 0%
Histidine 0.04mg 0.105mg 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
Peas
Peas
3
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more WaterWater +22.1%
Contains more OtherOther +30.4%
Contains more ProteinProtein +133%
Contains more FatsFats +120%
Contains more CarbsCarbs +1111.6%

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
Peas
Peas
2
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +137.5%
Contains more Poly. FatPolyunsaturated fat +191.4%

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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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.