Watercress, raw vs Seeds, sunflower seed kernels, dry roasted, without salt
Nutrition comparison per 100 g.
Watercress, raw
11 kcal
Seeds, sunflower seed kernels, dry roasted, without salt
582 kcal
Calories
11 kcal
582 kcal
Protein
2.3 g
19.3 g
Carbs
1.3 g
24.1 g
Fiber
0.5 g
11.1 g
Sugars
0.2 g
2.7 g
Fat
0.1 g
49.8 g
Sodium
41 mg
3 mg
Key takeaways
- Watercress, raw has 98% fewer calories (11 kcal vs 582 kcal).
- Seeds, sunflower seed kernels, dry roasted, without salt has more protein (19.3 g vs 2.3 g).
- Watercress, raw has fewer carbs (1.3 g vs 24.1 g).
- Seeds, sunflower seed kernels, dry roasted, without salt has more fiber (11.1 g vs 0.5 g).
- Watercress, raw has less sugar (0.2 g vs 2.7 g).
| Macronutrients | Watercress, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Calories | 11 kcal | 582 kcal |
| Protein | 2.3 g | 19.3 g |
| Total Fat | 0.1 g | 49.8 g |
| Total Carbohydrate | 1.3 g | 24.1 g |
| Dietary Fiber | 0.5 g | 11.1 g |
| Total Sugars | 0.2 g | 2.7 g |
| Water | 95.1 g | 1.2 g |
| Carbohydrates | Watercress, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Total Carbohydrate | 1.3 g | 24.1 g |
| Dietary Fiber | 0.5 g | 11.1 g |
| Total Sugars | 0.2 g | 2.7 g |
| Fats & Fatty Acids | Watercress, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Total Fat | 0.1 g | 49.8 g |
| Saturated Fat | 0.0 g | 5.2 g |
| Monounsaturated Fat | 0.0 g | 9.5 g |
| Polyunsaturated Fat | 0.0 g | 32.9 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 23.0 mg | 69.0 mg |
| Omega-6 Fatty Acids | 12.0 mg | 32,782.0 mg |
| Protein & Amino Acids | Watercress, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Protein | 2.3 g | 19.3 g |
| Histidine | 40.0 mg | 536.0 mg |
| Isoleucine | 93.0 mg | 967.0 mg |
| Leucine | 166.0 mg | 1,408.0 mg |
| Lysine | 134.0 mg | 795.0 mg |
| Methionine | 20.0 mg | 420.0 mg |
| Phenylalanine | 114.0 mg | 992.0 mg |
| Threonine | 133.0 mg | 788.0 mg |
| Tryptophan | 30.0 mg | 295.0 mg |
| Valine | 137.0 mg | 1,116.0 mg |
| Alanine | 137.0 mg | 948.0 mg |
| Arginine | 150.0 mg | 2,039.0 mg |
| Aspartic Acid | 187.0 mg | 2,076.0 mg |
| Cystine | 7.0 mg | 383.0 mg |
| Glutamic Acid | 190.0 mg | 4,735.0 mg |
| Glycine | 112.0 mg | 1,240.0 mg |
| Proline | 96.0 mg | 1,003.0 mg |
| Serine | 60.0 mg | 912.0 mg |
| Tyrosine | 63.0 mg | 565.0 mg |
| Vitamins | Watercress, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 160.0 mcg | 0.0 mcg |
| Vitamin C | 43.0 mg | 1.4 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.0 mg | 26.1 mg |
| Vitamin K | 250.0 mcg | 2.7 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.2 mg | 7.0 mg |
| Vitamin B6 | 0.1 mg | 0.8 mg |
| Folate (B9) | 9.0 mcg | 237.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 7.0 mg |
| Choline | 9.0 mg | 55.1 mg |
| Minerals | Watercress, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Calcium | 120.0 mg | 70.0 mg |
| Iron | 0.2 mg | 3.8 mg |
| Magnesium | 21.0 mg | 129.0 mg |
| Phosphorus | 60.0 mg | 1,155.0 mg |
| Potassium | 330.0 mg | 850.0 mg |
| Sodium | 41.0 mg | 3.0 mg |
| Zinc | 0.1 mg | 5.3 mg |
| Copper | 0.1 mg | 1.8 mg |
| Manganese | 0.2 mg | 2.1 mg |
| Selenium | 0.9 mcg | 79.3 mcg |
| Sterols | Watercress, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Watercress, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.2 g | 5.6 g |
Frequently asked questions
Which has fewer calories, Watercress, raw or Seeds, sunflower seed kernels, dry roasted, without salt?
Watercress, raw has fewer calories: 11 kcal for Watercress, raw vs 582 kcal for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Which has more protein, Watercress, raw or Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, sunflower seed kernels, dry roasted, without salt has more protein: 2.3 g for Watercress, raw vs 19.3 g for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Which has more fiber, Watercress, raw or Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, sunflower seed kernels, dry roasted, without salt has more fiber: 0.5 g for Watercress, raw vs 11.1 g for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Is Watercress, raw or Seeds, sunflower seed kernels, dry roasted, without salt healthier?
Watercress, raw is lower in calories, and Seeds, sunflower seed kernels, dry roasted, without salt is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.