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  6. Banana vs. Watercress

Banana vs. Watercress — In-Depth Nutrition Comparison

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Differences between bananas and watercress

  • Bananas are higher in vitamin B6 and fiber; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, vitamin E, and phosphorus.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Bananas have 61 times more sugar than watercress. While bananas have 12.23g of sugar, watercress has only 0.2g.
  • Watercress has a lower glycemic index (32) than bananas (48).

The food types used in this comparison are Bananas, raw and Watercress, raw.

Infographic

Banana 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.
Banana
Banana
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
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 +28.6%
Contains more IronIron +30%
Contains more ZincZinc +36.4%
Contains less SodiumSodium -97.6%
Contains more CalciumCalcium +2300%
Contains more PhosphorusPhosphorus +172.7%
~equal in Potassium ~330mg
~equal in Copper ~0.077mg
~equal in Manganese ~0.244mg
~equal in Selenium ~0.9µg

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.
Banana
Banana
3
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
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 B3Vitamin B3 +232.5%
Contains more Vitamin B6Vitamin B6 +184.5%
Contains more FolateFolate +122.2%
Contains more Vitamin CVitamin C +394.3%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B2Vitamin B2 +64.4%
Contains more Vitamin KVitamin K +49900%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

All nutrients comparison - raw data values

Nutrient Banana Watercress DV% diff.
Vitamin K 0.5µg 250µg 208%
Vitamin C 8.7mg 43mg 38%
Vitamin B6 0.367mg 0.129mg 18%
Vitamin A 3µg 160µg 17%
Calcium 5mg 120mg 12%
Fiber 2.6g 0.5g 8%
Carbs 22.84g 1.29g 7%
Fructose 4.85g 6%
Vitamin E 0.1mg 1mg 6%
Phosphorus 22mg 60mg 5%
Vitamin B1 0.031mg 0.09mg 5%
Calories 89kcal 11kcal 4%
Vitamin B2 0.073mg 0.12mg 4%
Folate 20µg 9µg 3%
Vitamin B3 0.665mg 0.2mg 3%
Starch 5.38g 2%
Sodium 1mg 41mg 2%
Protein 1.09g 2.3g 2%
Iron 0.26mg 0.2mg 1%
Potassium 358mg 330mg 1%
Magnesium 27mg 21mg 1%
Manganese 0.27mg 0.244mg 1%
Fats 0.33g 0.1g 0%
Net carbs 20.24g 0.79g N/A
Sugar 12.23g 0.2g N/A
Copper 0.078mg 0.077mg 0%
Zinc 0.15mg 0.11mg 0%
Selenium 1µg 0.9µg 0%
Vitamin B5 0.334mg 0.31mg 0%
Choline 9.8mg 9mg 0%
Saturated fat 0.112g 0.027g 0%
Monounsaturated fat 0.032g 0.008g 0%
Polyunsaturated fat 0.073g 0.035g 0%
Tryptophan 0.009mg 0.03mg 0%
Threonine 0.028mg 0.133mg 0%
Isoleucine 0.028mg 0.093mg 0%
Leucine 0.068mg 0.166mg 0%
Lysine 0.05mg 0.134mg 0%
Methionine 0.008mg 0.02mg 0%
Phenylalanine 0.049mg 0.114mg 0%
Valine 0.047mg 0.137mg 0%
Histidine 0.077mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 +230%
Contains more CarbsCarbs +1670.5%
Contains more ProteinProtein +111%
Contains more WaterWater +27%
Contains more OtherOther +44.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
2
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 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 +300%
Contains more Poly. FatPolyunsaturated fat +108.6%
Contains less Sat. FatSaturated fat -75.9%

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.