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.
| Watercress | Scallions |
| Nutrient | watercress | scallions |
| Protein | 42g | 11g |
| Carbohydrate | 23g | 46g |
| Fiber | 9g | 16g |
| Fat | 2g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 0g | 0g |
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.
| Nutrient | watercress | scallions |
| Choline | 39% | 9% |
| Vitamin A | 465% | 50% |
| Vitamin C | 1042% | 157% |
| Vitamin E | 152% | 29% |
| Vitamin K | 5682% | 1617% |
Watercress have significantly more Vitamins A, E, C, K than scallions. 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. Scallions are a good source of Vitamin E, Thiamin, Niacin, Vitamin B6, Magnesium, Zinc. Scallions are a great source of Vitamin A, Riboflavin, Potassium, Calcium, Phosphorus. Scallions are an excellent source of Vitamin K, Vitamin C, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | watercress | scallions |
| Vitamin B1 | 164% | 34% |
| Vitamin B2 | 198% | 46% |
| Vitamin B3 | 30% | 27% |
| Vitamin B5 | 113% | 9% |
| Vitamin B6 | 213% | 35% |
| Vitamin B12 | 0% | 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.
| Nutrient | watercress | scallions |
| Sodium | 50% | 7% |
| Potasium | 171% | 49% |
| Calcium | 436% | 90% |
| Magnesium | 109% | 36% |
| Phosphorus | 188% | 40% |
| Iron | 61% | 154% |
| Manganese | 193% | 43% |
| Selenium | 36% | 8% |
| Copper | 140% | 52% |
| Zinc | 21% | 26% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
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