Watercress, raw vs Quinoa, cooked
Nutrition comparison per 100 g.
Watercress, raw
11 kcal
Quinoa, cooked
120 kcal
Calories
11 kcal
120 kcal
Protein
2.3 g
4.4 g
Carbs
1.3 g
21.3 g
Fiber
0.5 g
2.8 g
Sugars
0.2 g
~
Fat
0.1 g
1.9 g
Sodium
41 mg
7 mg
Key takeaways
- Watercress, raw has 91% fewer calories (11 kcal vs 120 kcal).
- Quinoa, cooked has more protein (4.4 g vs 2.3 g).
- Watercress, raw has fewer carbs (1.3 g vs 21.3 g).
- Quinoa, cooked has more fiber (2.8 g vs 0.5 g).
- Watercress, raw has less fat (0.1 g vs 1.9 g).
| Macronutrients | Watercress, raw | Quinoa, cooked |
|---|---|---|
| Calories | 11 kcal | 120 kcal |
| Protein | 2.3 g | 4.4 g |
| Total Fat | 0.1 g | 1.9 g |
| Total Carbohydrate | 1.3 g | 21.3 g |
| Dietary Fiber | 0.5 g | 2.8 g |
| Total Sugars | 0.2 g | ~ |
| Water | 95.1 g | 71.6 g |
| Carbohydrates | Watercress, raw | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 1.3 g | 21.3 g |
| Dietary Fiber | 0.5 g | 2.8 g |
| Starch | ~ | 17.6 g |
| Total Sugars | 0.2 g | ~ |
| Fats & Fatty Acids | Watercress, raw | Quinoa, cooked |
|---|---|---|
| Total Fat | 0.1 g | 1.9 g |
| Saturated Fat | 0.0 g | ~ |
| Monounsaturated Fat | 0.0 g | ~ |
| Polyunsaturated Fat | 0.0 g | ~ |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 23.0 mg | ~ |
| Omega-6 Fatty Acids | 12.0 mg | ~ |
| Protein & Amino Acids | Watercress, raw | Quinoa, cooked |
|---|---|---|
| Protein | 2.3 g | 4.4 g |
| Histidine | 40.0 mg | 127.0 mg |
| Isoleucine | 93.0 mg | 157.0 mg |
| Leucine | 166.0 mg | 261.0 mg |
| Lysine | 134.0 mg | 239.0 mg |
| Methionine | 20.0 mg | 96.0 mg |
| Phenylalanine | 114.0 mg | 185.0 mg |
| Threonine | 133.0 mg | 131.0 mg |
| Tryptophan | 30.0 mg | 52.0 mg |
| Valine | 137.0 mg | 185.0 mg |
| Alanine | 137.0 mg | 183.0 mg |
| Arginine | 150.0 mg | 340.0 mg |
| Aspartic Acid | 187.0 mg | 353.0 mg |
| Cystine | 7.0 mg | 63.0 mg |
| Glutamic Acid | 190.0 mg | 580.0 mg |
| Glycine | 112.0 mg | 216.0 mg |
| Proline | 96.0 mg | 240.0 mg |
| Serine | 60.0 mg | 176.0 mg |
| Tyrosine | 63.0 mg | 83.0 mg |
| Vitamins | Watercress, raw | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | 160.0 mcg | 0.0 mcg |
| Vitamin C | 43.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Vitamin E | 1.0 mg | 0.6 mg |
| Vitamin K | 250.0 mcg | ~ |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.2 mg | 0.4 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 9.0 mcg | 42.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | ~ |
| Choline | 9.0 mg | ~ |
| Minerals | Watercress, raw | Quinoa, cooked |
|---|---|---|
| Calcium | 120.0 mg | 17.0 mg |
| Iron | 0.2 mg | 1.5 mg |
| Magnesium | 21.0 mg | 64.0 mg |
| Phosphorus | 60.0 mg | 152.0 mg |
| Potassium | 330.0 mg | 172.0 mg |
| Sodium | 41.0 mg | 7.0 mg |
| Zinc | 0.1 mg | 1.1 mg |
| Copper | 0.1 mg | 0.2 mg |
| Manganese | 0.2 mg | 0.6 mg |
| Selenium | 0.9 mcg | 2.8 mcg |
| Sterols | Watercress, raw | Quinoa, cooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Watercress, raw | Quinoa, cooked |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.2 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Watercress, raw or Quinoa, cooked?
Watercress, raw has fewer calories: 11 kcal for Watercress, raw vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Watercress, raw or Quinoa, cooked?
Quinoa, cooked has more protein: 2.3 g for Watercress, raw vs 4.4 g for Quinoa, cooked per 100 g.
Which has more fiber, Watercress, raw or Quinoa, cooked?
Quinoa, cooked has more fiber: 0.5 g for Watercress, raw vs 2.8 g for Quinoa, cooked per 100 g.
Is Watercress, raw or Quinoa, cooked healthier?
Watercress, raw is lower in calories, and Quinoa, cooked is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.