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  6. Blueberry vs. Watercress

Blueberry vs. Watercress — In-Depth Nutrition Comparison

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Differences between Blueberry and Watercress

  • Blueberry is higher in Fiber, however, Watercress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Potassium, Phosphorus, Vitamin B2, and Vitamin B6.
  • Watercress's daily need coverage for Vitamin K is 192% higher.
  • Blueberry has 5 times more Fiber than Watercress. While Blueberry has 2.4g of Fiber, Watercress has only 0.5g.

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

Infographic

Blueberry 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.
Blueberry
Blueberry
4
:
6
Watercress
Watercress
Contains more Iron +40%
Contains less Sodium -97.6%
Contains more Zinc +45.5%
Contains more Manganese +37.7%
Contains more Calcium +1900%
Contains more Magnesium +250%
Contains more Phosphorus +400%
Contains more Potassium +328.6%
Contains more Copper +35.1%
Contains more Selenium +800%
Blueberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +40%
Contains less Sodium -97.6%
Contains more Zinc +45.5%
Contains more Manganese +37.7%
Contains more Calcium +1900%
Contains more Magnesium +250%
Contains more Phosphorus +400%
Contains more Potassium +328.6%
Contains more Copper +35.1%
Contains more Selenium +800%

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.
Blueberry
Blueberry
1
:
9
Watercress
Watercress
Contains more Vitamin B3 +109%
Contains more Vitamin A +5809.3%
Contains more Vitamin E +75.4%
Contains more Vitamin C +343.3%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B5 +150%
Contains more Vitamin B6 +148.1%
Contains more Folate +50%
Contains more Vitamin K +1195.3%
Blueberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
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 B3 +109%
Contains more Vitamin A +5809.3%
Contains more Vitamin E +75.4%
Contains more Vitamin C +343.3%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B5 +150%
Contains more Vitamin B6 +148.1%
Contains more Folate +50%
Contains more Vitamin K +1195.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blueberry
Blueberry
2
:
3
Watercress
Watercress
Contains more Fats +230%
Contains more Carbs +1023.3%
Contains more Protein +210.8%
Contains more Water +12.9%
Contains more Other +421.7%
Blueberry
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 +230%
Contains more Carbs +1023.3%
Contains more Protein +210.8%
Contains more Water +12.9%
Contains more Other +421.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blueberry
Blueberry
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +487.5%
Contains more Polyunsaturated fat +317.1%
Equal in Saturated Fat - 0.027
Blueberry
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +487.5%
Contains more Polyunsaturated fat +317.1%
Equal in Saturated Fat - 0.027

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry Watercress Opinion
Net carbs 12.09g 0.79g Blueberry
Protein 0.74g 2.3g Watercress
Fats 0.33g 0.1g Blueberry
Carbs 14.49g 1.29g Blueberry
Calories 57kcal 11kcal Blueberry
Starch 0.03g Blueberry
Fructose 4.97g Blueberry
Sugar 9.96g 0.2g Watercress
Fiber 2.4g 0.5g Blueberry
Calcium 6mg 120mg Watercress
Iron 0.28mg 0.2mg Blueberry
Magnesium 6mg 21mg Watercress
Phosphorus 12mg 60mg Watercress
Potassium 77mg 330mg Watercress
Sodium 1mg 41mg Blueberry
Zinc 0.16mg 0.11mg Blueberry
Copper 0.057mg 0.077mg Watercress
Manganese 0.336mg 0.244mg Blueberry
Selenium 0.1µg 0.9µg Watercress
Vitamin A 54IU 3191IU Watercress
Vitamin A RAE 3µg 160µg Watercress
Vitamin E 0.57mg 1mg Watercress
Vitamin C 9.7mg 43mg Watercress
Vitamin B1 0.037mg 0.09mg Watercress
Vitamin B2 0.041mg 0.12mg Watercress
Vitamin B3 0.418mg 0.2mg Blueberry
Vitamin B5 0.124mg 0.31mg Watercress
Vitamin B6 0.052mg 0.129mg Watercress
Folate 6µg 9µg Watercress
Vitamin K 19.3µg 250µg Watercress
Tryptophan 0.003mg 0.03mg Watercress
Threonine 0.02mg 0.133mg Watercress
Isoleucine 0.023mg 0.093mg Watercress
Leucine 0.044mg 0.166mg Watercress
Lysine 0.013mg 0.134mg Watercress
Methionine 0.012mg 0.02mg Watercress
Phenylalanine 0.026mg 0.114mg Watercress
Valine 0.031mg 0.137mg Watercress
Histidine 0.011mg 0.04mg Watercress
Saturated Fat 0.028g 0.027g Watercress
Monounsaturated Fat 0.047g 0.008g Blueberry
Polyunsaturated fat 0.146g 0.035g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry 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
12%
Blueberry
91%
Watercress
Minerals Daily Need Coverage Score
10%
Blueberry
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 9.76g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 21)
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 is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 40mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.