Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Spinach raw

Watercress vs. Spinach raw — In-Depth Nutrition Comparison

Compare

How are watercress and spinach raw different?

  • Watercress is richer in vitamin C, while spinach raw is higher in vitamin K, vitamin A, folate, iron, manganese, magnesium, vitamin E, fiber, and potassium.
  • Spinach raw covers your daily need for vitamin K, 194% more than watercress.
  • Watercress contains 2 times more vitamin C than spinach raw. Watercress contains 43mg of vitamin C, while spinach raw contains 28.1mg.

Watercress, raw and Spinach, raw types were used in this article.

Infographic

Watercress vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +21.2%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -48.1%
Contains more MagnesiumMagnesium +276.2%
Contains more PotassiumPotassium +69.1%
Contains more IronIron +1255%
Contains more CopperCopper +68.8%
Contains more ZincZinc +381.8%
Contains more ManganeseManganese +267.6%
Contains more SeleniumSelenium +11.1%

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 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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Contains more Vitamin CVitamin C +53%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B5Vitamin B5 +376.9%
Contains more Vitamin AVitamin A +193.1%
Contains more Vitamin EVitamin E +103%
Contains more Vitamin B2Vitamin B2 +57.5%
Contains more Vitamin B3Vitamin B3 +262%
Contains more Vitamin B6Vitamin B6 +51.2%
Contains more Vitamin KVitamin K +93.2%
Contains more FolateFolate +2055.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Spinach raw DV% diff.
Vitamin K 250µg 482.9µg 194%
Folate 9µg 194µg 46%
Vitamin A 160µg 469µg 34%
Iron 0.2mg 2.71mg 31%
Manganese 0.244mg 0.897mg 28%
Vitamin C 43mg 28.1mg 17%
Magnesium 21mg 79mg 14%
Potassium 330mg 558mg 7%
Fiber 0.5g 2.2g 7%
Vitamin E 1mg 2.03mg 7%
Copper 0.077mg 0.13mg 6%
Vitamin B2 0.12mg 0.189mg 5%
Vitamin B5 0.31mg 0.065mg 5%
Vitamin B6 0.129mg 0.195mg 5%
Zinc 0.11mg 0.53mg 4%
Vitamin B3 0.2mg 0.724mg 3%
Calcium 120mg 99mg 2%
Phosphorus 60mg 49mg 2%
Sodium 41mg 79mg 2%
Choline 9mg 19.3mg 2%
Calories 11kcal 23kcal 1%
Protein 2.3g 2.86g 1%
Carbs 1.29g 3.63g 1%
Vitamin B1 0.09mg 0.078mg 1%
Polyunsaturated fat 0.035g 0.165g 1%
Protein per 100 calories 21g 12g N/A
Calories per 10 g protein 48kcal 80kcal N/A
Weight per 100 calories 909g 435g N/A
Fats 0.1g 0.39g 0%
Net carbs 0.79g 1.43g N/A
Sugar 0.2g 0.42g N/A
Selenium 0.9µg 1µg 0%
Saturated fat 0.027g 0.063g 0%
Monounsaturated fat 0.008g 0.01g 0%
Tryptophan 0.03mg 0.039mg 0%
Threonine 0.133mg 0.122mg 0%
Isoleucine 0.093mg 0.147mg 0%
Leucine 0.166mg 0.223mg 0%
Lysine 0.134mg 0.174mg 0%
Methionine 0.02mg 0.053mg 0%
Phenylalanine 0.114mg 0.129mg 0%
Valine 0.137mg 0.161mg 0%
Histidine 0.04mg 0.064mg 0%
Fructose 0.15g 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: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +24.3%
Contains more FatsFats +290%
Contains more CarbsCarbs +181.4%
Contains more OtherOther +43.3%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -57.1%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +371.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.