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  6. Artichoke vs. Watercress

Artichoke vs. Watercress — In-Depth Nutrition Comparison

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How are Artichoke and Watercress different?

  • Artichoke is richer in Fiber, Copper, Folate, Iron, and Magnesium, while Watercress is higher in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, and Vitamin E .
  • Watercress covers your daily need of Vitamin K 196% more than Artichoke.
  • Artichoke contains 11 times more Fiber than Watercress. Artichoke contains 5.4g of Fiber, while Watercress contains 0.5g.

Artichokes, (globe or french), raw and Watercress, raw types were used in this article.

Infographic

Artichoke vs Watercress infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Artichoke
Artichoke
7
:
3
Watercress
Watercress
Contains more Iron +540%
Contains more Magnesium +185.7%
Contains more Phosphorus +50%
Contains more Potassium +12.1%
Contains more Zinc +345.5%
Contains more Copper +200%
Contains more Calcium +172.7%
Contains less Sodium -56.4%
Contains more Selenium +350%
Equal in Manganese - 0.244
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +540%
Contains more Magnesium +185.7%
Contains more Phosphorus +50%
Contains more Potassium +12.1%
Contains more Zinc +345.5%
Contains more Copper +200%
Contains more Calcium +172.7%
Contains less Sodium -56.4%
Contains more Selenium +350%
Equal in Manganese - 0.244

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Artichoke
Artichoke
3
:
7
Watercress
Watercress
Contains more Vitamin B3 +423%
Contains more Folate +655.6%
Contains more Vitamin A +24446.2%
Contains more Vitamin E +426.3%
Contains more Vitamin C +267.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B6 +11.2%
Contains more Vitamin K +1589.2%
Equal in Vitamin B5 - 0.31
Artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B3 +423%
Contains more Folate +655.6%
Contains more Vitamin A +24446.2%
Contains more Vitamin E +426.3%
Contains more Vitamin C +267.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B6 +11.2%
Contains more Vitamin K +1589.2%
Equal in Vitamin B5 - 0.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Artichoke
Artichoke
3
:
2
Watercress
Watercress
Contains more Protein +42.2%
Contains more Fats +50%
Contains more Carbs +714.7%
Contains more Water +12%
Equal in Other - 1.2
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +42.2%
Contains more Fats +50%
Contains more Carbs +714.7%
Contains more Water +12%
Equal in Other - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Artichoke
Artichoke
1
:
2
Watercress
Watercress
Contains more Polyunsaturated fat +82.9%
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +60%
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Polyunsaturated fat +82.9%
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +60%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Artichoke Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Artichoke Watercress Opinion
Net carbs 5.11g 0.79g Artichoke
Protein 3.27g 2.3g Artichoke
Fats 0.15g 0.1g Artichoke
Carbs 10.51g 1.29g Artichoke
Calories 47kcal 11kcal Artichoke
Sugar 0.99g 0.2g Watercress
Fiber 5.4g 0.5g Artichoke
Calcium 44mg 120mg Watercress
Iron 1.28mg 0.2mg Artichoke
Magnesium 60mg 21mg Artichoke
Phosphorus 90mg 60mg Artichoke
Potassium 370mg 330mg Artichoke
Sodium 94mg 41mg Watercress
Zinc 0.49mg 0.11mg Artichoke
Copper 0.231mg 0.077mg Artichoke
Manganese 0.256mg 0.244mg Artichoke
Selenium 0.2µg 0.9µg Watercress
Vitamin A 13IU 3191IU Watercress
Vitamin A RAE 1µg 160µg Watercress
Vitamin E 0.19mg 1mg Watercress
Vitamin C 11.7mg 43mg Watercress
Vitamin B1 0.072mg 0.09mg Watercress
Vitamin B2 0.066mg 0.12mg Watercress
Vitamin B3 1.046mg 0.2mg Artichoke
Vitamin B5 0.338mg 0.31mg Artichoke
Vitamin B6 0.116mg 0.129mg Watercress
Folate 68µg 9µg Artichoke
Vitamin K 14.8µg 250µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.036g 0.027g Watercress
Monounsaturated Fat 0.005g 0.008g Watercress
Polyunsaturated fat 0.064g 0.035g Artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Artichoke
91%
Watercress
Minerals Daily Need Coverage Score
31%
Artichoke
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.