Lets compare vitamin content per 7 ounces of Watercress vs Baked White Potatoes:
Raw Watercress have 160 times more Vitamin A, 1.9 times more Vitamin B1, 2.8 times more Vitamin B2, 3.4 times more Vitamin C, 25 times more Vitamin E and 92.6 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 7.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Watercress.
Both Raw Watercress and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 7 oz.
Both Raw Watercress as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Watercress vs Baked White Potatoes:
Raw Watercress have 12 times more Calcium, 1.3 times more Manganese, 1.8 times more Selenium, 5.9 times more Sodium and 1.3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Potassium and 3.2 times more Zinc than Raw Watercress.
Both Raw Watercress and Baked Whole White Potatoes have similar amounts of Phosphorus per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Watercress have 1.5 times more Omega 3 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 8.4 times more Energy, 16.3 times more Carbohydrate, 7.7 times more Sugars and 4.2 times more Fiber than Raw Watercress.
Both Raw Watercress and Baked Whole White Potatoes have similar amounts of Protein per 7 oz.
Both Raw Watercress as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.