Beech Mushroom vs. Watercress
Nutrition comparison of Beech Mushroom and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beech mushroom
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beech mushroom and watercress:
- Both watercress and beech mushroom are high in potassium.
- Beech mushroom has more niacin and pantothenic acid.
- Beech mushroom is an excellent source of Vitamin D.
- Watercress has 69% less calories than beech mushroom.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Beech Mushroom (Mushrooms, beech, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 69% less calories than beech mushroom - watercress has 11 calories per 100 grams and beech mushroom has 35 calories.
For macronutrient ratios, beech mushroom is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Beech mushroom has a macronutrient ratio of 25:72:4 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beech Mushroom | Watercress | |
|---|---|---|
| Protein | 25% | 67% |
| Carbohydrates | 72% | 33% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress and beech mushroom contain similar amounts of carbs - watercress has 1.3g of total carbs per 100 grams and beech mushroom has 6g of carbohydrates.
dietary fiber
Watercress has 400% more dietary fiber than beech mushroom - watercress has 0.5g of dietary fiber per 100 grams and beech mushroom has 0.1g of dietary fiber.
sugar
Watercress and beech mushroom contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and beech mushroom does not contain significant amounts.
Protein
protein
Watercress and beech mushroom contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and beech mushroom has 2g of protein.
Fat
saturated fat
Both watercress and beech mushroom are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and beech mushroom has 0.01g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has more Vitamin C than beech mushroom - watercress has 43mg of Vitamin C per 100 grams and beech mushroom does not contain significant amounts.
Vitamin A
Watercress is an excellent source of Vitamin A and it has more Vitamin A than beech mushroom - watercress has 160ug of Vitamin A per 100 grams and beech mushroom does not contain significant amounts.
Vitamin D
Beech mushroom is an excellent source of Vitamin D and it has more Vitamin D than watercress - beech mushroom has 130iu of Vitamin D per 100 grams and watercress does not contain significant amounts.
Vitamin E
Watercress has more Vitamin E than beech mushroom - watercress has 1mg of Vitamin E per 100 grams and beech mushroom does not contain significant amounts.
Vitamin K
Watercress is an excellent source of Vitamin K and it has more Vitamin K than beech mushroom - watercress has 250ug of Vitamin K per 100 grams and beech mushroom does not contain significant amounts.
The B Vitamins
Beech mushroom has more niacin and pantothenic acid. Both beech mushroom and watercress contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Beech Mushroom | Watercress | |
|---|---|---|
| Thiamin | 0.12 MG | 0.09 MG |
| Riboflavin | 0.17 MG | 0.12 MG |
| Niacin | 0.671 MG | 0.2 MG |
| Pantothenic acid | 0.67 MG | 0.31 MG |
| Vitamin B6 | 0.104 MG | 0.129 MG |
| Folate | 9.1 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 39 times more calcium than beech mushroom - watercress has 120mg of calcium per 100 grams and beech mushroom has 3mg of calcium.
iron
Watercress and beech mushroom contain similar amounts of iron - watercress has 0.2mg of iron per 100 grams and beech mushroom has 0.2mg of iron.
potassium
Both watercress and beech mushroom are high in potassium. Beech mushroom has 22% more potassium than watercress - watercress has 330mg of potassium per 100 grams and beech mushroom has 404mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, beech mushroom has more linoleic acid than watercress per 100 grams.
| Beech Mushroom | Watercress | |
|---|---|---|
| linoleic acid | 0.09 G | 0.012 G |
| Total | 0.09 G | 0.012 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beech Mushroom (Mushrooms, beech, raw) and Watercress (Watercress, raw) .
Beech Mushroom g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watercress or beech mushroom contain more calories in 100 grams?Watercress has 70% less calories than beech mushroom - watercress has 11 calories in 100g and beech mushroom has 35 calories.
Is watercress or beech mushroom better for protein?
Watercress and beech mushroom contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and beech mushroom has 2g of protein.
Does watercress or beech mushroom have more carbohydrates?
By weight, watercress and beech mushroom contain similar amounts of carbs - watercress has 1.3g of carbs for 100g and beech mushroom has 6g of carbohydrates.
Does watercress or beech mushroom contain more calcium?
Watercress is a rich source of calcium and it has 39 times more calcium than beech mushroom - watercress has 120mg of calcium in 100 grams and beech mushroom has 3mg of calcium.
Does watercress or beech mushroom contain more potassium?
Both watercress and beech mushroom are high in potassium. Beech mushroom has 20% more potassium than watercress - watercress has 330mg of potassium in 100 grams and beech mushroom has 404mg of potassium.