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  6. Avocado vs. Watercress

Avocado vs. Watercress — In-Depth Nutrition Comparison

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How are avocadoes and watercress different?

  • Avocadoes are richer in fiber, vitamin B5, folate, copper, and vitamin B6, while watercress is higher in vitamin K, vitamin A, vitamin C, and calcium.
  • Watercress covers your daily need for vitamin K, 191% more than avocadoes.
  • Avocadoes contain 79 times more saturated fat than watercress. Avocadoes contain 2.126g of saturated fat, while watercress contains 0.027g.

Avocados, raw, all commercial varieties and Watercress, raw types were used in this article.

Infographic

Avocado vs Watercress infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +47%
Contains more IronIron +175%
Contains more CopperCopper +146.8%
Contains more ZincZinc +481.8%
Contains less SodiumSodium -82.9%
Contains more CalciumCalcium +900%
Contains more PhosphorusPhosphorus +15.4%
Contains more ManganeseManganese +71.8%
Contains more SeleniumSelenium +125%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +107%
Contains more Vitamin B3Vitamin B3 +769%
Contains more Vitamin B5Vitamin B5 +348.1%
Contains more Vitamin B6Vitamin B6 +99.2%
Contains more FolateFolate +800%
Contains more CholineCholine +57.8%
Contains more Vitamin CVitamin C +330%
Contains more Vitamin AVitamin A +2185.7%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin KVitamin K +1090.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Watercress DV% diff.
Vitamin K 21µg 250µg 191%
Vitamin C 10mg 43mg 37%
Fiber 6.7g 0.5g 25%
Monounsaturated fat 9.799g 0.008g 24%
Fats 14.66g 0.1g 22%
Vitamin B5 1.389mg 0.31mg 22%
Folate 81µg 9µg 18%
Vitamin A 7µg 160µg 17%
Copper 0.19mg 0.077mg 13%
Polyunsaturated fat 1.816g 0.035g 12%
Calcium 12mg 120mg 11%
Saturated fat 2.126g 0.027g 10%
Vitamin B6 0.257mg 0.129mg 10%
Vitamin B3 1.738mg 0.2mg 10%
Vitamin E 2.07mg 1mg 7%
Calories 160kcal 11kcal 7%
Zinc 0.64mg 0.11mg 5%
Potassium 485mg 330mg 5%
Iron 0.55mg 0.2mg 4%
Manganese 0.142mg 0.244mg 4%
Magnesium 29mg 21mg 2%
Vitamin B1 0.067mg 0.09mg 2%
Carbs 8.53g 1.29g 2%
Choline 14.2mg 9mg 1%
Vitamin B2 0.13mg 0.12mg 1%
Protein 2g 2.3g 1%
Selenium 0.4µg 0.9µg 1%
Sodium 7mg 41mg 1%
Phosphorus 52mg 60mg 1%
Net carbs 1.83g 0.79g N/A
Sugar 0.66g 0.2g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.03mg 0%
Threonine 0.073mg 0.133mg 0%
Isoleucine 0.084mg 0.093mg 0%
Leucine 0.143mg 0.166mg 0%
Lysine 0.132mg 0.134mg 0%
Methionine 0.038mg 0.02mg 0%
Phenylalanine 0.097mg 0.114mg 0%
Valine 0.107mg 0.137mg 0%
Histidine 0.049mg 0.04mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +14560%
Contains more CarbsCarbs +561.2%
Contains more OtherOther +31.7%
Contains more ProteinProtein +15%
Contains more WaterWater +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +122387.5%
Contains more Poly. FatPolyunsaturated fat +5088.6%
Contains less Sat. FatSaturated fat -98.7%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.