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Watercress vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between watercress and wheat

  • Watercress has more calcium; however, wheat is richer in selenium, manganese, iron, zinc, fiber, copper, vitamin B3, phosphorus, and carbs.
  • Wheat covers your daily selenium needs 56% more than watercress.
  • Wheat has 13 times less calcium than watercress. Watercress has 120mg of calcium, while wheat has 9mg.
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Wheat, KAMUT khorasan, cooked.

Infographic

Watercress vs Wheat 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%
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +101.2%
Contains more MagnesiumMagnesium +128.6%
Contains more IronIron +780%
Contains more CopperCopper +168.8%
Contains more ZincZinc +1572.7%
Contains more PhosphorusPhosphorus +145%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +322.1%
Contains more SeleniumSelenium +3444.4%

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%
Wheat
Wheat
2
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% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +84.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +1052.5%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Wheat DV% diff.
Vitamin K 250µg 208%
Selenium 0.9µg 31.9µg 56%
Vitamin C 43mg 48%
Manganese 0.244mg 1.03mg 34%
Iron 0.2mg 1.76mg 20%
Vitamin A 160µg 18%
Zinc 0.11mg 1.84mg 16%
Fiber 0.5g 4.3g 15%
Copper 0.077mg 0.207mg 14%
Vitamin B3 0.2mg 2.305mg 13%
Phosphorus 60mg 147mg 12%
Calcium 120mg 9mg 11%
Carbs 1.29g 27.6g 9%
Protein 2.3g 5.71g 7%
Vitamin B2 0.12mg 0.03mg 7%
Calories 11kcal 132kcal 6%
Magnesium 21mg 48mg 6%
Vitamin B5 0.31mg 6%
Potassium 330mg 164mg 5%
Vitamin E 1mg 0.24mg 5%
Vitamin B6 0.129mg 0.07mg 5%
Choline 9mg 2%
Fats 0.1g 0.83g 1%
Sodium 41mg 8mg 1%
Folate 9µg 11µg 1%
Polyunsaturated fat 0.035g 0.243g 1%
Protein per 100 calories 21g 4.3g N/A
Calories per 10 g protein 48kcal 231kcal N/A
Weight per 100 calories 909g 76g N/A
Net carbs 0.79g 23.3g N/A
Sugar 0.2g 3.07g N/A
Vitamin B1 0.09mg 0.095mg 0%
Trans fat 0g 0.002g N/A
Saturated fat 0.027g 0.077g 0%
Monounsaturated fat 0.008g 0.084g 0%
Tryptophan 0.03mg 0.051mg 0%
Threonine 0.133mg 0.172mg 0%
Isoleucine 0.093mg 0.22mg 0%
Leucine 0.166mg 0.432mg 0%
Lysine 0.134mg 0.161mg 0%
Methionine 0.02mg 0.097mg 0%
Phenylalanine 0.114mg 0.3mg 0%
Valine 0.137mg 0.267mg 0%
Histidine 0.04mg 0.147mg 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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +45.9%
Contains more ProteinProtein +148.3%
Contains more FatsFats +730%
Contains more CarbsCarbs +2039.5%

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
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +950%
Contains more Poly. FatPolyunsaturated fat +594.3%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.