Blackberry vs. Watercress — In-Depth Nutrition Comparison
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Summary of differences between blackberries and watercress
- Blackberries have more fiber, manganese, and copper, while watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B6, vitamin B2, and vitamin B1.
- Watercress covers your daily need for vitamin K, 192% more than blackberries.
- Blackberries contain 11 times more fiber than watercress. While blackberries contain 5.3g of fiber, watercress contains only 0.5g.
These are the specific foods used in this comparison Blackberries, raw and Watercress, raw.
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.
| Contains more IronIron | +210% |
| Contains more CopperCopper | +114.3% |
| Contains more ZincZinc | +381.8% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +164.8% |
| Contains more CalciumCalcium | +313.8% |
| Contains more PotassiumPotassium | +103.7% |
| Contains more PhosphorusPhosphorus | +172.7% |
| 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.
| Contains more Vitamin EVitamin E | +17% |
| Contains more Vitamin B3Vitamin B3 | +223% |
| Contains more FolateFolate | +177.8% |
| Contains more Vitamin CVitamin C | +104.8% |
| Contains more Vitamin AVitamin A | +1354.5% |
| Contains more Vitamin B1Vitamin B1 | +350% |
| Contains more Vitamin B2Vitamin B2 | +361.5% |
| Contains more Vitamin B5Vitamin B5 | +12.3% |
| Contains more Vitamin B6Vitamin B6 | +330% |
| Contains more Vitamin KVitamin K | +1162.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more FatsFats | +390% |
| Contains more CarbsCarbs | +645% |
| Contains more ProteinProtein | +65.5% |
| Contains more OtherOther | +233.3% |
~equal in
Water
~95.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains less Sat. FatSaturated fat | -48.1% |
| Contains more Mono. FatMonounsaturated fat | +487.5% |
| Contains more Poly. FatPolyunsaturated fat | +700% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 19.8µg | 250µg | 192% |
| Vitamin C | 21mg | 43mg | 24% |
| Fiber | 5.3g | 0.5g | 19% |
| Vitamin A | 11µg | 160µg | 17% |
| Manganese | 0.646mg | 0.244mg | 17% |
| Copper | 0.165mg | 0.077mg | 10% |
| Calcium | 29mg | 120mg | 9% |
| Vitamin B6 | 0.03mg | 0.129mg | 8% |
| Vitamin B2 | 0.026mg | 0.12mg | 7% |
| Vitamin B1 | 0.02mg | 0.09mg | 6% |
| Potassium | 162mg | 330mg | 5% |
| Iron | 0.62mg | 0.2mg | 5% |
| Phosphorus | 22mg | 60mg | 5% |
| Folate | 25µg | 9µg | 4% |
| Zinc | 0.53mg | 0.11mg | 4% |
| Vitamin B3 | 0.646mg | 0.2mg | 3% |
| Fructose | 2.4g | 3% | |
| Carbs | 9.61g | 1.29g | 3% |
| Calories | 43kcal | 11kcal | 2% |
| Polyunsaturated fat | 0.28g | 0.035g | 2% |
| Protein | 1.39g | 2.3g | 2% |
| Sodium | 1mg | 41mg | 2% |
| Fats | 0.49g | 0.1g | 1% |
| Vitamin E | 1.17mg | 1mg | 1% |
| Selenium | 0.4µg | 0.9µg | 1% |
| Vitamin B5 | 0.276mg | 0.31mg | 1% |
| Net carbs | 4.31g | 0.79g | N/A |
| Magnesium | 20mg | 21mg | 0% |
| Sugar | 4.88g | 0.2g | N/A |
| Choline | 8.5mg | 9mg | 0% |
| Saturated fat | 0.014g | 0.027g | 0% |
| Monounsaturated fat | 0.047g | 0.008g | 0% |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
74%
Minerals Daily Need Coverage Score
23%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 4.68g)
Which food is cheaper?
Watercress is cheaper (difference - $0.3)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Blackberry is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 7)
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.