Watercress

Watercress

Watercress, raw

Refuse: 8% (= Tough stems and ends)
Scientific Name: Nasturtium officinale
NDB No: 11591 (Nutrient values and weights are for edible portion)

Nutrie= nt	Units =	Value = per 100 grams	Number= of Data Points	Std. Error	1 cup,= chopped ------- 34g	1 spri= g ------- 2.5g	10 spr= igs ------- 25g
Proxim= ates
Water	g	95.11	2	0	32.34	2.38	23.78
Energy	kcal	11	0	0	4	0	3
Energy	kj	46	0	0	16	1	12
Protein	g	2.30	1	0	0.78	0.06	0.57
Total lipid (fat)	g	0.10	1	0	0.03	0.00	0.03
Ash	g	1.20	0	0	0.41	0.03	0.30
Carbohydrate, by difference	g	1.29	0	0	0.44	0.03	0.32
Fiber, total dietary	g	0.5	0	0	0.2	0.0	0.1
Sugars, total	g	0.20	0	0	0.07	0.01	0.05
Minera= ls
Calcium, Ca	mg	120	1	0	41	3	30
Iron, Fe	mg	0.20	1	0	0.07	0.01	0.05
Magnesium, Mg	mg	21	2	0	7	1	5
Phosphorus, P	mg	60	1	0	20	2	15
Potassium, K	mg	330	2	0	112	8	82
Sodium, Na	mg	41	2	0	14	1	10
Zinc, Zn	mg	0.11	0	0	0.04	0.00	0.03
Copper, Cu	mg	0.077	0	0	0.026	0.002	0.019
Manganese, Mn	mg	0.244	0	0	0.083	0.006	0.061
Selenium, Se	mcg	0.9	0	0	0.3	0.0	0.2
Vitami= ns
Vitamin C, total ascorbic acid	mg	43.0	1	0	14.6	1.1	10.8
Thiamin	mg	0.090	1	0	0.031	0.002	0.022
Riboflavin	mg	0.120	1	0	0.041	0.003	0.030
Niacin	mg	0.200	1	0	0.068	0.005	0.050
Pantothenic acid	mg	0.310	0	0	0.105	0.008	0.077
Vitamin B-6	mg	0.129	0	0	0.044	0.003	0.032
Folate, total	mcg	9	0	0	3	0	2
Folic acid	mcg	0	0	0	0	0	0
Folate, food	mcg	9	0	0	3	0	2
Folate, DFE	mcg_DFE	9	0	0	3	0	2
Vitamin B-12	mcg	0.00	0	0	0.00	0.00	0.00
Vitamin B-12, added	mcg	0.00	0	0	0.00	0.00	0.00
Vitamin A, IU	IU	4700	0	0	1598	118	1175
Vitamin A, RAE	mcg_RAE	235	0	0	80	6	59
Retinol	mcg	0	0	0	0	0	0
Vitamin E (alpha-tocopherol)	mg	1.00	0	0	0.34	0.03	0.25
Vitamin E, added	mg	0.00	0	0	0.00	0.00	0.00
Vitamin K (phylloquinone)	mcg	250.0	0	0	85.0	6.2	62.5
Lipids=
Fatty acids, total saturated	g	0.027	0	0	0.009	0.001	0.007
4:0	g	0.000	0	0	0.000	0.000	0.000
6:0	g	0.000	0	0	0.000	0.000	0.000
8:0	g	0.000	0	0	0.000	0.000	0.000
10:0	g	0.000	0	0	0.000	0.000	0.000
12:0	g	0.000	0	0	0.000	0.000	0.000
14:0	g	0.000	0	0	0.000	0.000	0.000
16:0	g	0.024	3	0	0.008	0.001	0.006
18:0	g	0.003	3	0	0.001	0.000	0.001
Fatty acids, total monounsaturated	g	0.008	0	0	0.003	0.000	0.002
16:1 undifferentiated	g	0.002	3	0	0.001	0.000	0.001
18:1 undifferentiated	g	0.006	3	0	0.002	0.000	0.002
20:1	g	0.000	0	0	0.000	0.000	0.000
22:1 undifferentiated	g	0.000	0	0	0.000	0.000	0.000
Fatty acids, total polyunsaturated	g	0.035	0	0	0.012	0.001	0.009
18:2 undifferentiated	g	0.012	3	0	0.004	0.000	0.003
18:3 undifferentiated	g	0.023	3	0	0.008	0.001	0.006
18:4	g	0.000	0	0	0.000	0.000	0.000
20:4 undifferentiated	g	0.000	0	0	0.000	0.000	0.000
20:5 n-3	g	0.000	0	0	0.000	0.000	0.000
22:5 n-3	g	0.000	0	0	0.000	0.000	0.000
22:6 n-3	g	0.000	0	0	0.000	0.000	0.000
Cholesterol	mg	0	0	0	0	0	0
Amino = acids
Tryptophan	g	0.030	5	0	0.010	0.001	0.007
Threonine	g	0.133	2	0	0.045	0.003	0.033
Isoleucine	g	0.093	2	0	0.032	0.002	0.023
Leucine	g	0.166	2	0	0.056	0.004	0.042
Lysine	g	0.134	6	0	0.046	0.003	0.034
Methionine	g	0.020	6	0	0.007	0.001	0.005
Cystine	g	0.007	1	0	0.002	0.000	0.002
Phenylalanine	g	0.114	2	0	0.039	0.003	0.029
Tyrosine	g	0.063	1	0	0.021	0.002	0.016
Valine	g	0.137	2	0	0.047	0.003	0.034
Arginine	g	0.150	1	0	0.051	0.004	0.037
Histidine	g	0.040	1	0	0.014	0.001	0.010
Alanine	g	0.137	1	0	0.047	0.003	0.034
Aspartic acid	g	0.187	1	0	0.064	0.005	0.047
Glutamic acid	g	0.190	1	0	0.065	0.005	0.048
Glycine	g	0.112	1	0	0.038	0.003	0.028
Proline	g	0.096	1	0	0.033	0.002	0.024
Serine	g	0.060	1	0	0.020	0.002	0.015
Other<= /b>
Alcohol, ethyl	g	0.0	0	0	0.0	0.0	0.0
Caffeine	mg	0	0	0	0	0	0
Theobromine	mg	0	0	0	0	0	0
Carotene, beta	mcg	2820	0	0	959	70	705
Carotene, alpha	mcg	0	0	0	0	0	0
Cryptoxanthin, beta	mcg	0	0	0	0	0	0
Lycopene	mcg	0	0	0	0	0	0
Lutein + zeaxanthin	mcg	5767	0	0	1961	144	1442

Watercress, raw

USDA National Nutrient Database for Standard Reference, Release 18 (2005)