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  6. Watercress vs. Taro leaves

Watercress vs. Taro leaves — In-Depth Nutrition Comparison

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Differences between watercress and taro leaves

  • Watercress is higher in vitamin K; however, taro leaves are richer in folate, vitamin B2, iron, copper, manganese, fiber, vitamin C, vitamin B1, and potassium.
  • Watercress's daily need coverage for vitamin K is 118% higher.

The food types used in this comparison are Watercress, raw and Taro leaves, raw.

Infographic

Watercress vs Taro leaves infographic
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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 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Contains more CalciumCalcium +12.1%
Contains more MagnesiumMagnesium +114.3%
Contains more PotassiumPotassium +96.4%
Contains more IronIron +1025%
Contains more CopperCopper +250.6%
Contains more ZincZinc +272.7%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +192.6%
~equal in Phosphorus ~60mg
~equal in Selenium ~0.9µg

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 173% 0% 80% 40% 52% 105% 28% 5% 34% 0% 272% 95%
Contains more Vitamin B5Vitamin B5 +269%
Contains more Vitamin KVitamin K +130.2%
Contains more Vitamin CVitamin C +20.9%
Contains more Vitamin AVitamin A +50.6%
Contains more Vitamin EVitamin E +102%
Contains more Vitamin B1Vitamin B1 +132.2%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +656.5%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more FolateFolate +1300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Taro leaves DV% diff.
Vitamin K 250µg 108.6µg 118%
Folate 9µg 126µg 29%
Iron 0.2mg 2.25mg 26%
Vitamin B2 0.12mg 0.456mg 26%
Copper 0.077mg 0.27mg 21%
Manganese 0.244mg 0.714mg 20%
Fiber 0.5g 3.7g 13%
Vitamin C 43mg 52mg 10%
Vitamin B1 0.09mg 0.209mg 10%
Potassium 330mg 648mg 9%
Vitamin A 160µg 241µg 9%
Vitamin B3 0.2mg 1.513mg 8%
Vitamin E 1mg 2.02mg 7%
Magnesium 21mg 45mg 6%
Protein 2.3g 4.98g 5%
Vitamin B5 0.31mg 0.084mg 5%
Zinc 0.11mg 0.41mg 3%
Calories 11kcal 42kcal 2%
Carbs 1.29g 6.7g 2%
Sodium 41mg 3mg 2%
Polyunsaturated fat 0.035g 0.307g 2%
Fats 0.1g 0.74g 1%
Calcium 120mg 107mg 1%
Vitamin B6 0.129mg 0.146mg 1%
Choline 9mg 12.8mg 1%
Saturated fat 0.027g 0.151g 1%
Protein per 100 calories 21g 12g N/A
Calories per 10 g protein 48kcal 84kcal N/A
Weight per 100 calories 909g 238g N/A
Net carbs 0.79g 3g N/A
Sugar 0.2g 3.01g N/A
Phosphorus 60mg 60mg 0%
Selenium 0.9µg 0.9µg 0%
Monounsaturated fat 0.008g 0.06g 0%
Tryptophan 0.03mg 0.048mg 0%
Threonine 0.133mg 0.167mg 0%
Isoleucine 0.093mg 0.26mg 0%
Leucine 0.166mg 0.392mg 0%
Lysine 0.134mg 0.246mg 0%
Methionine 0.02mg 0.079mg 0%
Phenylalanine 0.114mg 0.195mg 0%
Valine 0.137mg 0.256mg 0%
Histidine 0.04mg 0.114mg 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
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more ProteinProtein +116.5%
Contains more FatsFats +640%
Contains more CarbsCarbs +419.4%
~equal in Water ~85.66g

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
29% 12% 59%
Saturated fat: Sat. Fat 0.151 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
Contains less Sat. FatSaturated fat -82.1%
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +777.1%

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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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.