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  6. Bell pepper vs. Watercress

Bell pepper vs. Watercress — In-Depth Nutrition Comparison

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The main differences between Bell pepper and Watercress

  • Bell pepper has more Vitamin C, and Vitamin B6, however, Watercress has more Vitamin K, Vitamin A RAE, Calcium, Vitamin B2, Phosphorus, and Manganese.
  • Daily need coverage for Vitamin K from Watercress is 202% higher.
  • Watercress has 3 times less Fiber than Bell pepper. Bell pepper has 1.7g of Fiber, while Watercress has 0.5g.

Food types used in this article are Peppers, sweet, green, raw and Watercress, raw.

Infographic

Bell pepper 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.
Bell pepper
Bell pepper
3
:
7
Watercress
Watercress
Contains more Iron +70%
Contains less Sodium -92.7%
Contains more Zinc +18.2%
Contains more Calcium +1100%
Contains more Magnesium +110%
Contains more Phosphorus +200%
Contains more Potassium +88.6%
Contains more Copper +16.7%
Contains more Manganese +100%
Contains more Selenium +∞%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +70%
Contains less Sodium -92.7%
Contains more Zinc +18.2%
Contains more Calcium +1100%
Contains more Magnesium +110%
Contains more Phosphorus +200%
Contains more Potassium +88.6%
Contains more Copper +16.7%
Contains more Manganese +100%
Contains more Selenium +∞%

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.
Bell pepper
Bell pepper
4
:
6
Watercress
Watercress
Contains more Vitamin C +87%
Contains more Vitamin B3 +140%
Contains more Vitamin B6 +73.6%
Contains more Folate +11.1%
Contains more Vitamin A +762.4%
Contains more Vitamin E +170.3%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B5 +213.1%
Contains more Vitamin K +3278.4%
Equal in Folate - 9
Bell pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
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 C +87%
Contains more Vitamin B3 +140%
Contains more Vitamin B6 +73.6%
Contains more Folate +11.1%
Contains more Vitamin A +762.4%
Contains more Vitamin E +170.3%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B5 +213.1%
Contains more Vitamin K +3278.4%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bell pepper
Bell pepper
2
:
3
Watercress
Watercress
Contains more Fats +70%
Contains more Carbs +259.7%
Contains more Protein +167.4%
Contains more Other +172.7%
Equal in Water - 95.11
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 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 +70%
Contains more Carbs +259.7%
Contains more Protein +167.4%
Contains more Other +172.7%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bell pepper
Bell pepper
1
:
1
Watercress
Watercress
Contains more Polyunsaturated fat +77.1%
Contains less Saturated Fat -53.4%
Equal in Monounsaturated Fat - 0.008
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Polyunsaturated fat +77.1%
Contains less Saturated Fat -53.4%
Equal in Monounsaturated Fat - 0.008

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bell pepper Watercress Opinion
Net carbs 2.94g 0.79g Bell pepper
Protein 0.86g 2.3g Watercress
Fats 0.17g 0.1g Bell pepper
Carbs 4.64g 1.29g Bell pepper
Calories 20kcal 11kcal Bell pepper
Fructose 1.12g Bell pepper
Sugar 2.4g 0.2g Watercress
Fiber 1.7g 0.5g Bell pepper
Calcium 10mg 120mg Watercress
Iron 0.34mg 0.2mg Bell pepper
Magnesium 10mg 21mg Watercress
Phosphorus 20mg 60mg Watercress
Potassium 175mg 330mg Watercress
Sodium 3mg 41mg Bell pepper
Zinc 0.13mg 0.11mg Bell pepper
Copper 0.066mg 0.077mg Watercress
Manganese 0.122mg 0.244mg Watercress
Selenium 0µg 0.9µg Watercress
Vitamin A 370IU 3191IU Watercress
Vitamin A RAE 18µg 160µg Watercress
Vitamin E 0.37mg 1mg Watercress
Vitamin C 80.4mg 43mg Bell pepper
Vitamin B1 0.057mg 0.09mg Watercress
Vitamin B2 0.028mg 0.12mg Watercress
Vitamin B3 0.48mg 0.2mg Bell pepper
Vitamin B5 0.099mg 0.31mg Watercress
Vitamin B6 0.224mg 0.129mg Bell pepper
Folate 10µg 9µg Bell pepper
Vitamin K 7.4µg 250µg Watercress
Tryptophan 0.012mg 0.03mg Watercress
Threonine 0.036mg 0.133mg Watercress
Isoleucine 0.024mg 0.093mg Watercress
Leucine 0.036mg 0.166mg Watercress
Lysine 0.039mg 0.134mg Watercress
Methionine 0.007mg 0.02mg Watercress
Phenylalanine 0.092mg 0.114mg Watercress
Valine 0.036mg 0.137mg Watercress
Histidine 0.01mg 0.04mg Watercress
Saturated Fat 0.058g 0.027g Watercress
Monounsaturated Fat 0.008g 0.008g
Polyunsaturated fat 0.062g 0.035g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper 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
34%
Bell pepper
91%
Watercress
Minerals Daily Need Coverage Score
9%
Bell pepper
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.031g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.3)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 38mg)
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)
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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.