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  6. Carrot vs. Watercress

Carrot vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between Carrot and Watercress

  • Carrot has more Vitamin A RAE, and Fiber, however, Watercress is higher in Vitamin K, Vitamin C, and Calcium.
  • Watercress covers your daily Vitamin K needs 197% more than Carrot.
  • Watercress contains 24 times less Sugar than Carrot. Carrot contains 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
:
8
Watercress
Watercress
Contains more Iron +50%
Contains more Zinc +118.2%
Contains more Calcium +263.6%
Contains more Magnesium +75%
Contains more Phosphorus +71.4%
Contains less Sodium -40.6%
Contains more Copper +71.1%
Contains more Manganese +70.6%
Contains more Selenium +800%
Equal in Potassium - 330
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 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 +50%
Contains more Zinc +118.2%
Contains more Calcium +263.6%
Contains more Magnesium +75%
Contains more Phosphorus +71.4%
Contains less Sodium -40.6%
Contains more Copper +71.1%
Contains more Manganese +70.6%
Contains more Selenium +800%
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.
Carrot
Carrot
4
:
6
Watercress
Watercress
Contains more Vitamin A +423.5%
Contains more Vitamin B3 +391.5%
Contains more Folate +111.1%
Contains more Vitamin E +51.5%
Contains more Vitamin C +628.8%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B5 +13.6%
Contains more Vitamin K +1793.9%
Equal in Vitamin B6 - 0.129
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 A +423.5%
Contains more Vitamin B3 +391.5%
Contains more Folate +111.1%
Contains more Vitamin E +51.5%
Contains more Vitamin C +628.8%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B5 +13.6%
Contains more Vitamin K +1793.9%
Equal in Vitamin B6 - 0.129

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
2
:
3
Watercress
Watercress
Contains more Fats +140%
Contains more Carbs +642.6%
Contains more Protein +147.3%
Contains more Other +25%
Equal in Water - 95.11
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 +140%
Contains more Carbs +642.6%
Contains more Protein +147.3%
Contains more Other +25%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +234.3%
Contains less Saturated Fat -27%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +234.3%
Contains less Saturated Fat -27%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Watercress Opinion
Net carbs 6.78g 0.79g Carrot
Protein 0.93g 2.3g Watercress
Fats 0.24g 0.1g Carrot
Carbs 9.58g 1.29g Carrot
Calories 41kcal 11kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 0.2g Watercress
Fiber 2.8g 0.5g Carrot
Calcium 33mg 120mg Watercress
Iron 0.3mg 0.2mg Carrot
Magnesium 12mg 21mg Watercress
Phosphorus 35mg 60mg Watercress
Potassium 320mg 330mg Watercress
Sodium 69mg 41mg Watercress
Zinc 0.24mg 0.11mg Carrot
Copper 0.045mg 0.077mg Watercress
Manganese 0.143mg 0.244mg Watercress
Selenium 0.1µg 0.9µg Watercress
Vitamin A 16706IU 3191IU Carrot
Vitamin A RAE 835µg 160µg Carrot
Vitamin E 0.66mg 1mg Watercress
Vitamin C 5.9mg 43mg Watercress
Vitamin B1 0.066mg 0.09mg Watercress
Vitamin B2 0.058mg 0.12mg Watercress
Vitamin B3 0.983mg 0.2mg Carrot
Vitamin B5 0.273mg 0.31mg Watercress
Vitamin B6 0.138mg 0.129mg Carrot
Folate 19µg 9µg Carrot
Vitamin K 13.2µg 250µg Watercress
Tryptophan 0.012mg 0.03mg Watercress
Threonine 0.191mg 0.133mg Carrot
Isoleucine 0.077mg 0.093mg Watercress
Leucine 0.102mg 0.166mg Watercress
Lysine 0.101mg 0.134mg Watercress
Methionine 0.02mg 0.02mg
Phenylalanine 0.061mg 0.114mg Watercress
Valine 0.069mg 0.137mg Watercress
Histidine 0.04mg 0.04mg
Saturated Fat 0.037g 0.027g Watercress
Monounsaturated Fat 0.014g 0.008g Carrot
Polyunsaturated fat 0.117g 0.035g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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
98%
Carrot
91%
Watercress
Minerals Daily Need Coverage Score
12%
Carrot
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 4.54g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 7)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.