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Brussel sprouts vs Watercress
CALORIC DENSITY
Brussel sprouts, raw
Watercress, raw
0.43
0.11
11098
11591

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Brussel sprouts
Watercress
Protein = 16g
Protein = 42g
Carbohydrates = 42g
Carbohydrates = 23g
Fat = 1g
Fat = 2g
Fiber = 18g
Fiber = 9g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient brussel sprouts watercress
Protein 16g 42g
Carbohydrate 42g 23g
Fiber 18g 9g
Fat 1g 2g
Monounsat. Fat 0g 2g
Polyunsat. Fat 1g 1g
Saturated Fat 0g 0g
brussel sprouts
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 21%
Choline = 39%
Vitamin A = 28%
Vitamin A = 465%
Vitamin C = 527%
Vitamin C = 1042%
Vitamin E = 34%
Vitamin E = 152%
Vitamin K = 1029%
Vitamin K = 5682%
Nutrientbrussel sproutswatercress
Choline21%39%
Vitamin A28%465%
Vitamin C527%1042%
Vitamin E34%152%
Vitamin K1029%5682%

Watercress have significantly more Vitamins A, E, C, K than brussel sprouts. Brussel sprouts are a good source of Vitamin A, Vitamin E, Riboflavin, Niacin, Pantothenic Acid, Magnesium, Zinc, Calcium. Brussel sprouts are a great source of Thiamin, Vitamin B6, Potassium, Phosphorus. Brussel sprouts are an excellent source of Vitamin K, Vitamin C, Iron. Watercress are a good source of Niacin, Zinc. Watercress are a great source of Iron. Watercress are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Thiamin, Riboflavin, Pantothenic Acid, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus.

watercress

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 65%
Vitamin B1 = 164%
Vitamin B2 = 38%
Vitamin B2 = 198%
Vitamin B3 = 29%
Vitamin B3 = 30%
Vitamin B5 = 29%
Vitamin B5 = 113%
Vitamin B6 = 93%
Vitamin B6 = 213%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientbrussel sproutswatercress
Vitamin B165%164%
Vitamin B238%198%
Vitamin B329%30%
Vitamin B529%113%
Vitamin B693%213%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 8%
Sodium = 50%
Potassium = 52%
Potassium = 171%
Calcium = 39%
Calcium = 436%
Magnesium = 31%
Magnesium = 109%
Phosphorus = 55%
Phosphorus = 188%
Iron = 109%
Iron = 61%
Manganese = 68%
Manganese = 193%
Selenium = 17%
Selenium = 36%
Copper = 33%
Copper = 140%
Zinc = 21%
Zinc = 21%
Nutrientbrussel sproutswatercress
Sodium8%50%
Potasium52%171%
Calcium39%436%
Magnesium31%109%
Phosphorus55%188%
Iron109%61%
Manganese68%193%
Selenium17%36%
Copper33%140%
Zinc21%21%

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