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Broccoli vs. Watercress — In-Depth Nutrition Comparison

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Differences between Broccoli and Watercress

  • Broccoli is higher in Vitamin C, Folate, Fiber, Iron, and Vitamin B5, however, Watercress is richer in Vitamin K, Vitamin A RAE, and Calcium.
  • Watercress's daily need coverage for Vitamin K is 124% higher.
  • Broccoli has 7 times more Folate than Watercress. While Broccoli has 63µg of Folate, Watercress has only 9µg.

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

Infographic

Broccoli 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.
Contains more Iron +265%
Contains less Sodium -19.5%
Contains more Zinc +272.7%
Contains more Selenium +177.8%
Contains more Calcium +155.3%
Contains more Copper +57.1%
Contains more Manganese +16.2%
Equal in Magnesium - 21
Equal in Phosphorus - 60
Equal in Potassium - 330
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +265%
Contains less Sodium -19.5%
Contains more Zinc +272.7%
Contains more Selenium +177.8%
Contains more Calcium +155.3%
Contains more Copper +57.1%
Contains more Manganese +16.2%
Equal in Magnesium - 21
Equal in Phosphorus - 60
Equal in Potassium - 330

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 C +107.4%
Contains more Vitamin B3 +219.5%
Contains more Vitamin B5 +84.8%
Contains more Vitamin B6 +35.7%
Contains more Folate +600%
Contains more Vitamin A +412.2%
Contains more Vitamin E +28.2%
Contains more Vitamin B1 +26.8%
Contains more Vitamin K +146.1%
Equal in Vitamin B2 - 0.12
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +107.4%
Contains more Vitamin B3 +219.5%
Contains more Vitamin B5 +84.8%
Contains more Vitamin B6 +35.7%
Contains more Folate +600%
Contains more Vitamin A +412.2%
Contains more Vitamin E +28.2%
Contains more Vitamin B1 +26.8%
Contains more Vitamin K +146.1%
Equal in Vitamin B2 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.6%
Contains more Fats +270%
Contains more Carbs +414.7%
Contains more Other +37.9%
Equal in Water - 95.11
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 Protein +22.6%
Contains more Fats +270%
Contains more Carbs +414.7%
Contains more Other +37.9%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +37.5%
Contains less Saturated Fat -30.8%
Equal in Polyunsaturated fat - 0.035
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +37.5%
Contains less Saturated Fat -30.8%
Equal in Polyunsaturated fat - 0.035

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Watercress Opinion
Net carbs 4.04g 0.79g Broccoli
Protein 2.82g 2.3g Broccoli
Fats 0.37g 0.1g Broccoli
Carbs 6.64g 1.29g Broccoli
Calories 34kcal 11kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 0.2g Watercress
Fiber 2.6g 0.5g Broccoli
Calcium 47mg 120mg Watercress
Iron 0.73mg 0.2mg Broccoli
Magnesium 21mg 21mg
Phosphorus 66mg 60mg Broccoli
Potassium 316mg 330mg Watercress
Sodium 33mg 41mg Broccoli
Zinc 0.41mg 0.11mg Broccoli
Copper 0.049mg 0.077mg Watercress
Manganese 0.21mg 0.244mg Watercress
Selenium 2.5µg 0.9µg Broccoli
Vitamin A 623IU 3191IU Watercress
Vitamin A RAE 31µg 160µg Watercress
Vitamin E 0.78mg 1mg Watercress
Vitamin C 89.2mg 43mg Broccoli
Vitamin B1 0.071mg 0.09mg Watercress
Vitamin B2 0.117mg 0.12mg Watercress
Vitamin B3 0.639mg 0.2mg Broccoli
Vitamin B5 0.573mg 0.31mg Broccoli
Vitamin B6 0.175mg 0.129mg Broccoli
Folate 63µg 9µg Broccoli
Vitamin K 101.6µg 250µg Watercress
Tryptophan 0.033mg 0.03mg Broccoli
Threonine 0.088mg 0.133mg Watercress
Isoleucine 0.079mg 0.093mg Watercress
Leucine 0.129mg 0.166mg Watercress
Lysine 0.135mg 0.134mg Broccoli
Methionine 0.038mg 0.02mg Broccoli
Phenylalanine 0.117mg 0.114mg Broccoli
Valine 0.125mg 0.137mg Watercress
Histidine 0.059mg 0.04mg Broccoli
Saturated Fat 0.039g 0.027g Watercress
Monounsaturated Fat 0.011g 0.008g Broccoli
Polyunsaturated fat 0.038g 0.035g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
91%
Watercress
Minerals Daily Need Coverage Score
19%
Broccoli
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.5g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 8mg)
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 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.