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  6. Watercress vs. Spinach pasta

Watercress vs. Spinach pasta — In-Depth Nutrition Comparison

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What are the main differences between watercress and spinach pasta?

  • Watercress is richer in vitamin C, yet spinach pasta is richer in vitamin B1, folate, iron, manganese, vitamin B2, protein, vitamin B3, and carbs.
  • Watercress's daily need coverage for vitamin C is 48% higher.

We used Watercress, raw and Pasta, fresh-refrigerated, spinach, as purchased types in this comparison.

Infographic

Watercress vs Spinach pasta infographic
Infographic link

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 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Contains more CalciumCalcium +179.1%
Contains more PotassiumPotassium +21.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +200%
Contains more IronIron +1550%
Contains more CopperCopper +155.8%
Contains more ZincZinc +1172.7%
Contains more PhosphorusPhosphorus +146.7%
Contains less SodiumSodium -34.1%
Contains more ManganeseManganese +220.1%

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 0% 0% 8.3% 0% 152% 92% 65% 41% 73% 39% 0% 133%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +540%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +576.7%
Contains more Vitamin B2Vitamin B2 +231.7%
Contains more Vitamin B3Vitamin B3 +1630%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B6Vitamin B6 +144.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1866.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watercress Spinach pasta DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 0mg 48%
Vitamin B1 0.09mg 0.609mg 43%
Folate 9µg 177µg 42%
Iron 0.2mg 3.3mg 39%
Cholesterol 0mg 73mg 24%
Manganese 0.244mg 0.781mg 23%
Vitamin B2 0.12mg 0.398mg 21%
Vitamin B3 0.2mg 3.46mg 20%
Protein 2.3g 11.26g 18%
Carbs 1.29g 55.72g 18%
Vitamin A 160µg 25µg 15%
Calories 11kcal 289kcal 14%
Vitamin B6 0.129mg 0.315mg 14%
Copper 0.077mg 0.197mg 13%
Phosphorus 60mg 148mg 13%
Vitamin B12 0µg 0.31µg 13%
Zinc 0.11mg 1.4mg 12%
Magnesium 21mg 63mg 10%
Calcium 120mg 43mg 8%
Vitamin B5 0.31mg 0.688mg 8%
Vitamin E 1mg 7%
Fats 0.1g 2.1g 3%
Polyunsaturated fat 0.035g 0.467g 3%
Potassium 330mg 272mg 2%
Fiber 0.5g 2%
Selenium 0.9µg 2%
Choline 9mg 2%
Saturated fat 0.027g 0.483g 2%
Monounsaturated fat 0.008g 0.659g 2%
Sodium 41mg 27mg 1%
Protein per 100 calories 21g 3.9g N/A
Calories per 10 g protein 48kcal 257kcal N/A
Weight per 100 calories 909g 35g N/A
Unsaturated / Saturated Fat ratio 1.6 2.3 N/A
Net carbs 0.79g 55.72g N/A
Sugar 0.2g N/A
Tryptophan 0.03mg 0.15mg 0%
Threonine 0.133mg 0.352mg 0%
Isoleucine 0.093mg 0.488mg 0%
Leucine 0.166mg 0.813mg 0%
Lysine 0.134mg 0.336mg 0%
Methionine 0.02mg 0.208mg 0%
Phenylalanine 0.114mg 0.56mg 0%
Valine 0.137mg 0.544mg 0%
Histidine 0.04mg 0.237mg 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
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Contains more WaterWater +216%
Contains more ProteinProtein +389.6%
Contains more FatsFats +2000%
Contains more CarbsCarbs +4219.4%

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
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +8137.5%
Contains more Poly. FatPolyunsaturated fat +1234.3%

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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 pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.