It is commonly found in grain-based foods like bread and cereals. While watercress has the least vitamins overall, a cup serving still provides 106 percent of DV for vitamin K, 22 percent for vitamin A and 24 percent for vitamin C. Your body needs Vitamin K for blood clotting, vitamin A for immune function and vision, vitamin C for healing wounds and forming collagen and folate for creating new cells and, in pregnant women, preventing neural tube birth defects. Apigenin is a bioflavonoid compound found in plants and herbs, especially in chamomile plants. Contains more Potassium +69.1%. Watercress has a spicier taste than spinach or kale but can be used in similar ways. Contains more Iron +1255%. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. Nutrient Data Laboratory: Nutrient Data for 11591, Watercress, Raw, Nutrient Data Laboratory: Nutrient Data for 11457, Spinach, Raw, Nutrient Data Laboratory: Nutrient Data for 11233, Kale, Raw, Nutrient Listing for Mustard Spinach Vs.
The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. Please consult your physician before beginning any diet. Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.
Kaempferol is a bioflavonoid found in many plants. People who consumed 85 grams per day of raw watercress had higher amounts of antioxidants and reduced levels of DNA damage, potentially lowering their risk for cancer, according to a study published in February 2007 in the "American Journal of Clinical Nutrition."
Calcium is a mineral which is very important for bone health. It stimulates the formation of bone mass and helps regulate estrogen levels. Packed with Nutrients, Particularly Vitamin K. Share on Pinterest. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production. It even goes well with melons, nuts, potatoes, sweet potatoes, beets, leeks and corn. Data provided by FoodStruct.com should be considered and used as information only. This page is currently only available in English. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.
It helps cellular reproduction and contributes to the growth and repair of tissues.
Where to Buy Watercress Though well-stocked grocery stores should always carry watercress, the leafy green starts popping up in farmers’ markets in spring.
It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food. A serving of kale also provides the most minerals, with 9 percent of the DV for calcium, 6 percent for iron and 6 percent for magnesium. Compared to spinach and kale, watercress is lower in calories but also lower in most nutrients. In the column "Opinion" we made some assumptions which could be controversial. It also contributes to maintaining the health of the nervous system. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Why is Spinach better than Watercress? It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers. Watercress is low in calories but … 2.03mg vs 1mg 2.09x more food energy (kcal) per 100g? 2.03x more vitamin E (alpha-tocopherol) per 100g, 57.14% less saturated fatty acids per 100g, more vitamin E (alpha-tocopherol) per 100g. Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3. Pay attention at the most right column. Spinach. By continuing to browse our site, you agree to our use of cookies.
Spinach. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
Phosphorus is the second most abundant mineral found in the human body, after calcium. Are Collard Greens or Kale More Nutritious?
2.03x more vitamin E (alpha-tocopherol) per 100g? Kale. Leucine is an essential amino acid for adipose, muscle and liver tissues. It facilitates the absorption of calcium which is essential for bone health. Privacy policy. Kale has the highest vitamin content of these three greens, with a cup serving providing 684 percent of the daily value, or DV, for vitamin K, 206 percent of vitamin A and 133 percent for vitamin C. Spinach contains the most folate, with 15 percent of the DV, compared to 5 percent for kale and 1 percent in watercress. It also helps various systems in the body like cardiovascular, liver, nervous and immune system. While spinach also contains more iron and magnesium than watercress, watercress is higher in calcium, with 4 percent of the DV, compared with 3 percent of the DV found in spinach. Based in Massachusetts, Jessica Bruso has been writing since 2008. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. Versus uses cookies to improve your experience on the site. Contains more Folate, total +2055.6%. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
Mineral comparison score is based on the number of minerals by which one or the other food is richer. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University. Obviously the more the food fulfils human daily needs, the more the summary score is, Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in.
Share on Pinterest. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. It often used in treating allergies. Luteolin is a bioflavonoid found in plants and herbs. Calcium is essential for muscle and nerve function and strong bones and teeth, iron is necessary for forming the red blood cells that transport oxygen throughout your body and magnesium is important for immune function, keeping your heartbeat steady and regulating blood sugar levels. Beta carotene is a pigment found in plants and is an antioxidant. The amount of food energy in kilocalories (kcal) per 100g.
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate, total Folic acid (B9) 71.67 63.82 4.98 0 6 7.06 1 3.1 6.45 0 312.5 2.25 0.