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Caramel vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between caramel and watercress

  • Caramel has more vitamin B12, vitamin B2, and phosphorus; however, watercress is higher in vitamin K, vitamin A, vitamin C, manganese, and copper.
  • Watercress covers your daily vitamin K needs 207% more than caramel.
  • Watercress has less saturated fat.
  • The glycemic index of caramel is higher.

Food varieties used in this article are Candies, caramels and Watercress, raw.

Infographic

Caramel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
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 CalciumCalcium +15%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +90%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +23.5%
Contains more PotassiumPotassium +54.2%
Contains more IronIron +42.9%
Contains more CopperCopper +327.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +2118.2%

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.
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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
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 B1Vitamin B1 +14.4%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +10650%
Contains more Vitamin AVitamin A +1233.3%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more Vitamin B6Vitamin B6 +130.4%
Contains more Vitamin KVitamin K +13788.9%
Contains more FolateFolate +125%
Contains more CholineCholine +12.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 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 ProteinProtein +100%
Contains more FatsFats +8000%
Contains more CarbsCarbs +5869%
Contains more OtherOther +50%
Contains more WaterWater +1018.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 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 +19175%
Contains more Poly. FatPolyunsaturated fat +9837.1%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caramel Watercress DV% diff.
Vitamin K 1.8µg 250µg 207%
Vitamin C 0.4mg 43mg 47%
Carbs 77g 1.29g 25%
Polyunsaturated fat 3.478g 0.035g 23%
Calories 382kcal 11kcal 19%
Vitamin A 12µg 160µg 16%
Vitamin B12 0.3µg 0µg 13%
Fats 8.1g 0.1g 12%
Saturated fat 2.476g 0.027g 11%
Vitamin B2 0.256mg 0.12mg 10%
Manganese 0.011mg 0.244mg 10%
Sodium 245mg 41mg 9%
Phosphorus 114mg 60mg 8%
Copper 0.018mg 0.077mg 7%
Vitamin B5 0.62mg 0.31mg 6%
Vitamin B6 0.056mg 0.129mg 6%
Protein 4.6g 2.3g 5%
Vitamin E 0.46mg 1mg 4%
Monounsaturated fat 1.542g 0.008g 4%
Zinc 0.44mg 0.11mg 3%
Potassium 214mg 330mg 3%
Fiber 0g 0.5g 2%
Calcium 138mg 120mg 2%
Selenium 1.8µg 0.9µg 2%
Cholesterol 7mg 0mg 2%
Folate 4µg 9µg 1%
Vitamin B1 0.103mg 0.09mg 1%
Iron 0.14mg 0.2mg 1%
Magnesium 17mg 21mg 1%
Net carbs 77g 0.79g N/A
Sugar 65.5g 0.2g N/A
Vitamin B3 0.148mg 0.2mg 0%
Choline 8mg 9mg 0%
Tryptophan 0.06mg 0.03mg 0%
Threonine 0.192mg 0.133mg 0%
Isoleucine 0.258mg 0.093mg 0%
Leucine 0.417mg 0.166mg 0%
Lysine 0.338mg 0.134mg 0%
Methionine 0.107mg 0.02mg 0%
Phenylalanine 0.205mg 0.114mg 0%
Valine 0.285mg 0.137mg 0%
Histidine 0.115mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caramel Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Caramel
74%
Watercress
Minerals Daily Need Coverage Score
19%
Caramel
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 65.3g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 204mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 2.449g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 33)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.5)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
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.

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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.