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  6. Watercress vs. Spinach

Watercress vs. Spinach — In-Depth Nutrition Comparison

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How are watercress and spinach different?

  • Watercress is higher in vitamin C; however, spinach is richer in vitamin K, vitamin A, iron, folate, manganese, magnesium, copper, vitamin B2, and vitamin B6.
  • Daily need coverage for vitamin K for spinach is 203% higher.
  • Watercress contains 4 times more vitamin C than spinach. While watercress contains 43mg of vitamin C, spinach contains only 9.8mg.

Watercress, raw and Spinach, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Watercress vs Spinach infographic
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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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains less SodiumSodium -41.4%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +41.2%
Contains more IronIron +1685%
Contains more CopperCopper +126%
Contains more ZincZinc +590.9%
Contains more ManganeseManganese +283.2%
Contains more SeleniumSelenium +66.7%
~equal in Phosphorus ~56mg

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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Contains more Vitamin CVitamin C +338.8%
Contains more Vitamin B5Vitamin B5 +113.8%
Contains more Vitamin AVitamin A +227.5%
Contains more Vitamin EVitamin E +108%
Contains more Vitamin B2Vitamin B2 +96.7%
Contains more Vitamin B3Vitamin B3 +145%
Contains more Vitamin B6Vitamin B6 +87.6%
Contains more Vitamin KVitamin K +97.4%
Contains more FolateFolate +1522.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Spinach DV% diff.
Vitamin K 250µg 493.6µg 203%
Iron 0.2mg 3.57mg 42%
Vitamin A 160µg 524µg 40%
Vitamin C 43mg 9.8mg 37%
Folate 9µg 146µg 34%
Manganese 0.244mg 0.935mg 30%
Magnesium 21mg 87mg 16%
Copper 0.077mg 0.174mg 11%
Vitamin B2 0.12mg 0.236mg 9%
Vitamin B6 0.129mg 0.242mg 9%
Fiber 0.5g 2.4g 8%
Vitamin E 1mg 2.08mg 7%
Zinc 0.11mg 0.76mg 6%
Potassium 330mg 466mg 4%
Vitamin B5 0.31mg 0.145mg 3%
Calcium 120mg 136mg 2%
Vitamin B3 0.2mg 0.49mg 2%
Choline 9mg 19.7mg 2%
Calories 11kcal 23kcal 1%
Protein 2.3g 2.97g 1%
Carbs 1.29g 3.75g 1%
Phosphorus 60mg 56mg 1%
Sodium 41mg 70mg 1%
Selenium 0.9µg 1.5µg 1%
Protein per 100 calories 21g 13g N/A
Calories per 10 g protein 48kcal 77kcal N/A
Weight per 100 calories 909g 435g N/A
Fats 0.1g 0.26g 0%
Net carbs 0.79g 1.35g N/A
Sugar 0.2g 0.43g N/A
Vitamin B1 0.09mg 0.095mg 0%
Saturated fat 0.027g 0.043g 0%
Monounsaturated fat 0.008g 0.006g 0%
Polyunsaturated fat 0.035g 0.109g 0%
Tryptophan 0.03mg 0.04mg 0%
Threonine 0.133mg 0.127mg 0%
Isoleucine 0.093mg 0.152mg 0%
Leucine 0.166mg 0.231mg 0%
Lysine 0.134mg 0.182mg 0%
Methionine 0.02mg 0.055mg 0%
Phenylalanine 0.114mg 0.134mg 0%
Valine 0.137mg 0.168mg 0%
Histidine 0.04mg 0.066mg 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% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more ProteinProtein +29.1%
Contains more FatsFats +160%
Contains more CarbsCarbs +190.7%
Contains more OtherOther +50.8%
~equal in Water ~91.21g

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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated fat -37.2%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +211.4%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.