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  6. Avocado vs. Watercress

Avocado vs. Watercress — In-Depth Nutrition Comparison

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How are Avocado and Watercress different?

  • Avocado is richer in Fiber, Vitamin B5, Folate, Copper, and Vitamin B6, while Watercress is higher in Vitamin K, Vitamin C, Vitamin A RAE, and Calcium.
  • Watercress covers your daily need of Vitamin K 191% more than Avocado.
  • Avocado contains 79 times more Saturated Fat than Watercress. Avocado contains 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
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.
Avocado
Avocado
6
:
4
Watercress
Watercress
Contains more Iron +175%
Contains more Magnesium +38.1%
Contains more Potassium +47%
Contains less Sodium -82.9%
Contains more Zinc +481.8%
Contains more Copper +146.8%
Contains more Calcium +900%
Contains more Phosphorus +15.4%
Contains more Manganese +71.8%
Contains more Selenium +125%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +175%
Contains more Magnesium +38.1%
Contains more Potassium +47%
Contains less Sodium -82.9%
Contains more Zinc +481.8%
Contains more Copper +146.8%
Contains more Calcium +900%
Contains more Phosphorus +15.4%
Contains more Manganese +71.8%
Contains more Selenium +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.
Avocado
Avocado
6
:
4
Watercress
Watercress
Contains more Vitamin E +107%
Contains more Vitamin B3 +769%
Contains more Vitamin B5 +348.1%
Contains more Vitamin B6 +99.2%
Contains more Folate +800%
Contains more Vitamin A +2085.6%
Contains more Vitamin C +330%
Contains more Vitamin B1 +34.3%
Contains more Vitamin K +1090.5%
Equal in Vitamin B2 - 0.12
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 E +107%
Contains more Vitamin B3 +769%
Contains more Vitamin B5 +348.1%
Contains more Vitamin B6 +99.2%
Contains more Folate +800%
Contains more Vitamin A +2085.6%
Contains more Vitamin C +330%
Contains more Vitamin B1 +34.3%
Contains more Vitamin K +1090.5%
Equal in Vitamin B2 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Watercress
Watercress
Contains more Fats +14560%
Contains more Carbs +561.2%
Contains more Other +31.7%
Contains more Protein +15%
Contains more Water +29.9%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 Fats +14560%
Contains more Carbs +561.2%
Contains more Other +31.7%
Contains more Protein +15%
Contains more Water +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +122387.5%
Contains more Polyunsaturated fat +5088.6%
Contains less Saturated Fat -98.7%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +122387.5%
Contains more Polyunsaturated fat +5088.6%
Contains less Saturated Fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Watercress Opinion
Net carbs 1.83g 0.79g Avocado
Protein 2g 2.3g Watercress
Fats 14.66g 0.1g Avocado
Carbs 8.53g 1.29g Avocado
Calories 160kcal 11kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 0.2g Watercress
Fiber 6.7g 0.5g Avocado
Calcium 12mg 120mg Watercress
Iron 0.55mg 0.2mg Avocado
Magnesium 29mg 21mg Avocado
Phosphorus 52mg 60mg Watercress
Potassium 485mg 330mg Avocado
Sodium 7mg 41mg Avocado
Zinc 0.64mg 0.11mg Avocado
Copper 0.19mg 0.077mg Avocado
Manganese 0.142mg 0.244mg Watercress
Selenium 0.4µg 0.9µg Watercress
Vitamin A 146IU 3191IU Watercress
Vitamin A RAE 7µg 160µg Watercress
Vitamin E 2.07mg 1mg Avocado
Vitamin C 10mg 43mg Watercress
Vitamin B1 0.067mg 0.09mg Watercress
Vitamin B2 0.13mg 0.12mg Avocado
Vitamin B3 1.738mg 0.2mg Avocado
Vitamin B5 1.389mg 0.31mg Avocado
Vitamin B6 0.257mg 0.129mg Avocado
Folate 81µg 9µg Avocado
Vitamin K 21µg 250µg Watercress
Tryptophan 0.025mg 0.03mg Watercress
Threonine 0.073mg 0.133mg Watercress
Isoleucine 0.084mg 0.093mg Watercress
Leucine 0.143mg 0.166mg Watercress
Lysine 0.132mg 0.134mg Watercress
Methionine 0.038mg 0.02mg Avocado
Phenylalanine 0.097mg 0.114mg Watercress
Valine 0.107mg 0.137mg Watercress
Histidine 0.049mg 0.04mg Avocado
Saturated Fat 2.126g 0.027g Watercress
Monounsaturated Fat 9.799g 0.008g Avocado
Polyunsaturated fat 1.816g 0.035g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

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

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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
35%
Avocado
91%
Watercress
Minerals Daily Need Coverage Score
21%
Avocado
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 2.099g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 8)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.8)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 34mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.