Nutrition Facts Comparison Tool

  1. Search and select a food from the drop down list (needs javascript, or page refresh).
  2. Select up to 10 foods to compare. You may have to scroll inside the food list to see the extra foods you have added. Click the "X" on each food to remove it from the comparison.
  3. The results give you bar chart comparisons for common nutrients, and below is a table with over 150 nutrients to compare! If necessary, scroll the table to the right to view all foods.
  4. Questions or suggestions? Contact us.
#1: Watercress
#2: Watercress
#3: Watercress

Calorie Comparison


2000 calories = Full Bar
  • Watercress100 grams 1% DV
  • Watercress1 cup, chopped 0% DV
  • Watercress10 sprigs 0% DV

Fat Comparison


65g = Full Bar
  • Watercress100 grams 0% DV
  • Watercress1 cup, chopped 0% DV
  • Watercress10 sprigs 0% DV

Carbohydrate Comparison


300g = Full Bar
  • Watercress100 grams 0% DV
  • Watercress1 cup, chopped 0% DV
  • Watercress10 sprigs 0% DV

Protein Comparison


50g = Full Bar
  • Watercress100 grams 5% DV
  • Watercress1 cup, chopped 2% DV
  • Watercress10 sprigs 1% DV

Cholesterol Comparison


300mg = Full Bar
  • Watercress100 grams 0% DV
  • Watercress1 cup, chopped 0% DV
  • Watercress10 sprigs 0% DV

Fiber Comparison


25g = Full Bar
  • Watercress100 grams 2% DV
  • Watercress1 cup, chopped 1% DV
  • Watercress10 sprigs 0% DV

Sugar Comparison


25g = Full Bar
  • Watercress100 grams 0.2g
  • Watercress1 cup, chopped 0.1g
  • Watercress10 sprigs 0.1g

Iron Comparison


18mg = Full Bar
  • Watercress100 grams 1% DV
  • Watercress1 cup, chopped 1% DV
  • Watercress10 sprigs 1% DV

Calcium Comparison


1000mg = Full Bar
  • Watercress100 grams 9% DV
  • Watercress1 cup, chopped 3% DV
  • Watercress10 sprigs 2% DV

Potassium Comparison


3500mg = Full Bar
  • Watercress100 grams 7% DV
  • Watercress1 cup, chopped 2% DV
  • Watercress10 sprigs 2% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2#3
Weight (g)1003425
Calories
(%DV)
11
(1%)
4
(0%)
3
(0%)
Fat (g)
(%DV)
0.1
(0%)
0
(0%)
0
(0%)
Protein (g)
(%DV)
2.3
(5%)
0.8
(2%)
0.6
(1%)
Carbohydrates (g)
(%DV)
1.3
(0%)
0.4
(0%)
0.3
(0%)
Sugar (g)
(%DV)
0.2
(0%)
0.1
(0%)
0.1
(0%)
Fiber (g)
(%DV)
0.5
(2%)
0.2
(1%)
0.1
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net Carbs (g)0.80.30.2
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)1003425
Calcium (mg)
(%DV)
120
(9%)
40.8
(3%)
30
(2%)
Iron (mg)
(%DV)
0.2
(1%)
0.1
(1%)
0.1
(1%)
Potassium (mg)
(%DV)
330
(7%)
112.2
(2%)
82.5
(2%)
Magnesium (mg)
(%DV)
21
(5%)
7.1
(2%)
5.3
(1%)
Phosphorus (mg)
(%DV)
60
(5%)
20.4
(2%)
15
(1%)
Sodium (mg)
(%DV)
41
(2%)
13.9
(1%)
10.3
(0%)
Zinc (mg)
(%DV)
0.1
(1%)
0
(0%)
0
(0%)
Copper (mg)
(%DV)
0.1
(11%)
0
(0%)
0
(0%)
Manganese (mg)
(%DV)
0.2
(9%)
0.1
(4%)
0.1
(4%)
Selenium (μg)
(%DV)
0.9
(2%)
0.3
(1%)
0.2
(0%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)1003425
Vitamin A, RAE (μg)
(%RDI)
160
(18%)
54.4
(6%)
40
(4%)
Vitamin C (mg)
(%DV)
43
(48%)
14.6
(16%)
10.8
(12%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0
(0%)
0
(0%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0
(0%)
0
(0%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
0.1
(1%)
0.1
(1%)
Pantothenic acid (B5) (mg)
(%DV)
0.3
(6%)
0.1
(2%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0
(0%)
0
(0%)
Folate (B9) (μg)
(%DV)
9
(2%)
3.1
(1%)
2.3
(1%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
9
(2%)
3.1
(1%)
2.3
(1%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
9
(2%)
3.1
(1%)
2.3
(1%)
Choline (mg)
(%DV)
9
(2%)
3.1
(1%)
2.3
(0%)
Vitamin A (IU)
(%DV)
3191
(106%)
1084.9
(36%)
797.8
(27%)
Retinol (μg)000
Beta Carotene (μg)
(%RDA)
1914
(18%)
650.8
(6%)
478.5
(4%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)57671960.81441.8
Vitamin E (mg)
(%DV)
1
(7%)
0.3
(2%)
0.3
(2%)
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
250
(208%)
85
(71%)
62.5
(52%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)1003425
Water (g)95.132.323.8
Ash (g)100
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)1003425
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)1003425
Omega 3s (mg)
(%AI)
23
(1%)
8
(1%)
6
(0%)
Omega 6s (mg)1243
Omega 3 to Omega 6 Ratio ()1.921.921.92
Omega 6 to Omega 3 Ratio ()0.520.520.52
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)000
15:0 (mg)~~~
16:0 (mg)2486
17:0 (mg)~~~
18:0 (mg)311
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)832
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)211
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)622
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)000
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)35129
18:2 undifferentiated (mg)1243
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)2386
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)1003425
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
30
(11%)
10
(4%)
8
(3%)
Threonine (mg)
(%RDI)
133
(13%)
45
(4%)
33
(3%)
Isoleucine (mg)
(%RDI)
93
(7%)
32
(2%)
23
(2%)
Leucine (mg)
(%RDI)
166
(6%)
56
(2%)
42
(2%)
Lysine (mg)
(%RDI)
134
(6%)
46
(2%)
34
(2%)
Methionine (mg)
(%RDI)
20
(3%)
7
(1%)
5
(1%)
Cystine (mg)
(%RDI)
7
(2%)
2
(1%)
2
(1%)
Phenylalanine (mg)
(%RDI)
114
(13%)
39
(4%)
29
(3%)
Tyrosine (mg)
(%RDI)
63
(7%)
21
(2%)
16
(2%)
Valine (mg)
(%RDI)
137
(8%)
47
(3%)
34
(2%)
Arginine (mg)1505138
Histidine (mg)
(%RDI)
40
(6%)
14
(2%)
10
(1%)
Alanine (mg)1374734
Aspartic acid (mg)1876447
Glutamic acid (mg)1906548
Glycine (mg)1123828
Proline (mg)963324
Serine (mg)602015
Hydroxyproline (mg)~~~
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.