Watercress, raw vs Quinoa, uncooked
Nutrition comparison per 100 g.
Watercress, raw
11 kcal
Quinoa, uncooked
368 kcal
Calories
11 kcal
368 kcal
Protein
2.3 g
14.1 g
Carbs
1.3 g
64.2 g
Fiber
0.5 g
7.0 g
Sugars
0.2 g
~
Fat
0.1 g
6.1 g
Sodium
41 mg
5 mg
Key takeaways
- Watercress, raw has 97% fewer calories (11 kcal vs 368 kcal).
- Quinoa, uncooked has more protein (14.1 g vs 2.3 g).
- Watercress, raw has more carbs (1.3 g vs 64.2 g).
- Quinoa, uncooked has more fiber (7.0 g vs 0.5 g).
- Watercress, raw has more fat (0.1 g vs 6.1 g).
| Macronutrients | Watercress, raw | Quinoa, uncooked |
|---|---|---|
| Calories | 11 kcal | 368 kcal |
| Protein | 2.3 g | 14.1 g |
| Total Fat | 0.1 g | 6.1 g |
| Total Carbohydrate | 1.3 g | 64.2 g |
| Dietary Fiber | 0.5 g | 7.0 g |
| Total Sugars | 0.2 g | ~ |
| Water | 95.1 g | 13.3 g |
| Carbohydrates | Watercress, raw | Quinoa, uncooked |
|---|---|---|
| Total Carbohydrate | 1.3 g | 64.2 g |
| Dietary Fiber | 0.5 g | 7.0 g |
| Starch | ~ | 52.2 g |
| Total Sugars | 0.2 g | ~ |
| Fats & Fatty Acids | Watercress, raw | Quinoa, uncooked |
|---|---|---|
| Total Fat | 0.1 g | 6.1 g |
| Saturated Fat | 0.0 g | 0.7 g |
| Monounsaturated Fat | 0.0 g | 1.6 g |
| Polyunsaturated Fat | 0.0 g | 3.3 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 23.0 mg | 260.0 mg |
| Omega-6 Fatty Acids | 12.0 mg | 2,977.0 mg |
| Protein & Amino Acids | Watercress, raw | Quinoa, uncooked |
|---|---|---|
| Protein | 2.3 g | 14.1 g |
| Histidine | 40.0 mg | 407.0 mg |
| Isoleucine | 93.0 mg | 504.0 mg |
| Leucine | 166.0 mg | 840.0 mg |
| Lysine | 134.0 mg | 766.0 mg |
| Methionine | 20.0 mg | 309.0 mg |
| Phenylalanine | 114.0 mg | 593.0 mg |
| Threonine | 133.0 mg | 421.0 mg |
| Tryptophan | 30.0 mg | 167.0 mg |
| Valine | 137.0 mg | 594.0 mg |
| Alanine | 137.0 mg | 588.0 mg |
| Arginine | 150.0 mg | 1,091.0 mg |
| Aspartic Acid | 187.0 mg | 1,134.0 mg |
| Cystine | 7.0 mg | 203.0 mg |
| Glutamic Acid | 190.0 mg | 1,865.0 mg |
| Glycine | 112.0 mg | 694.0 mg |
| Proline | 96.0 mg | 773.0 mg |
| Serine | 60.0 mg | 567.0 mg |
| Tyrosine | 63.0 mg | 267.0 mg |
| Vitamins | Watercress, raw | Quinoa, uncooked |
|---|---|---|
| Vitamin A (RAE) | 160.0 mcg | 1.0 mcg |
| Vitamin C | 43.0 mg | ~ |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.0 mg | 2.4 mg |
| Vitamin K | 250.0 mcg | 0.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.4 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.2 mg | 1.5 mg |
| Vitamin B6 | 0.1 mg | 0.5 mg |
| Folate (B9) | 9.0 mcg | 184.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.8 mg |
| Choline | 9.0 mg | 70.2 mg |
| Betaine | ~ | 630.4 mg |
| Minerals | Watercress, raw | Quinoa, uncooked |
|---|---|---|
| Calcium | 120.0 mg | 47.0 mg |
| Iron | 0.2 mg | 4.6 mg |
| Magnesium | 21.0 mg | 197.0 mg |
| Phosphorus | 60.0 mg | 457.0 mg |
| Potassium | 330.0 mg | 563.0 mg |
| Sodium | 41.0 mg | 5.0 mg |
| Zinc | 0.1 mg | 3.1 mg |
| Copper | 0.1 mg | 0.6 mg |
| Manganese | 0.2 mg | 2.0 mg |
| Selenium | 0.9 mcg | 8.5 mcg |
| Sterols | Watercress, raw | Quinoa, uncooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Watercress, raw | Quinoa, uncooked |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.2 g | 2.4 g |
Frequently asked questions
Which has fewer calories, Watercress, raw or Quinoa, uncooked?
Watercress, raw has fewer calories: 11 kcal for Watercress, raw vs 368 kcal for Quinoa, uncooked per 100 g.
Which has more protein, Watercress, raw or Quinoa, uncooked?
Quinoa, uncooked has more protein: 2.3 g for Watercress, raw vs 14.1 g for Quinoa, uncooked per 100 g.
Which has more fiber, Watercress, raw or Quinoa, uncooked?
Quinoa, uncooked has more fiber: 0.5 g for Watercress, raw vs 7.0 g for Quinoa, uncooked per 100 g.
Is Watercress, raw or Quinoa, uncooked healthier?
Watercress, raw is lower in calories, and Quinoa, uncooked is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.