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  6. Carrot vs. Watercress

Carrot vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between carrots and watercress

  • Carrots have more vitamin A and fiber; however, watercress is higher in vitamin K, vitamin C, and calcium.
  • Carrots cover your daily vitamin A needs 270% more than watercress.
  • Watercress contains 24 times less sugar than carrots. Carrots contain 4.74g of sugar, while watercress contains 0.2g.

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

Infographic

Carrot 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.
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
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 IronIron +50%
Contains more ZincZinc +118.2%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +263.6%
Contains more CopperCopper +71.1%
Contains more PhosphorusPhosphorus +71.4%
Contains less SodiumSodium -40.6%
Contains more ManganeseManganese +70.6%
Contains more SeleniumSelenium +800%
~equal in Potassium ~330mg

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.
Carrot
Carrot
3
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
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 AVitamin A +421.9%
Contains more Vitamin B3Vitamin B3 +391.5%
Contains more FolateFolate +111.1%
Contains more Vitamin CVitamin C +628.8%
Contains more Vitamin EVitamin E +51.5%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +106.9%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more Vitamin KVitamin K +1793.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

All nutrients comparison - raw data values

Nutrient Carrot Watercress DV% diff.
Vitamin K 13.2µg 250µg 197%
Vitamin A 835µg 160µg 75%
Vitamin C 5.9mg 43mg 41%
Calcium 33mg 120mg 9%
Fiber 2.8g 0.5g 9%
Vitamin B3 0.983mg 0.2mg 5%
Vitamin B2 0.058mg 0.12mg 5%
Phosphorus 35mg 60mg 4%
Manganese 0.143mg 0.244mg 4%
Copper 0.045mg 0.077mg 4%
Folate 19µg 9µg 3%
Carbs 9.58g 1.29g 3%
Protein 0.93g 2.3g 3%
Calories 41kcal 11kcal 2%
Vitamin E 0.66mg 1mg 2%
Vitamin B1 0.066mg 0.09mg 2%
Magnesium 12mg 21mg 2%
Sodium 69mg 41mg 1%
Polyunsaturated fat 0.117g 0.035g 1%
Starch 1.43g 1%
Vitamin B6 0.138mg 0.129mg 1%
Vitamin B5 0.273mg 0.31mg 1%
Fructose 0.55g 1%
Zinc 0.24mg 0.11mg 1%
Selenium 0.1µg 0.9µg 1%
Iron 0.3mg 0.2mg 1%
Fats 0.24g 0.1g 0%
Net carbs 6.78g 0.79g N/A
Potassium 320mg 330mg 0%
Sugar 4.74g 0.2g N/A
Saturated fat 0.037g 0.027g 0%
Choline 8.8mg 9mg 0%
Monounsaturated fat 0.014g 0.008g 0%
Tryptophan 0.012mg 0.03mg 0%
Threonine 0.191mg 0.133mg 0%
Isoleucine 0.077mg 0.093mg 0%
Leucine 0.102mg 0.166mg 0%
Lysine 0.101mg 0.134mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.061mg 0.114mg 0%
Valine 0.069mg 0.137mg 0%
Histidine 0.04mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 FatsFats +140%
Contains more CarbsCarbs +642.6%
Contains more ProteinProtein +147.3%
Contains more OtherOther +25%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 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 +75%
Contains more Poly. FatPolyunsaturated fat +234.3%
Contains less Sat. FatSaturated fat -27%

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.