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  6. Plum vs. Watercress

Plum vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between plums and watercress

  • The amount of vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B6, vitamin B2, phosphorus, vitamin B1, and potassium in watercress is higher than in plums.
  • Watercress covers your daily vitamin K needs 203% more than plums.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Plums, raw and Watercress, raw.

Infographic

Plum 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.
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +110.2%
Contains more IronIron +17.6%
Contains more CopperCopper +35.1%
Contains more PhosphorusPhosphorus +275%
Contains more ManganeseManganese +369.2%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~0.11mg

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.
Plum
Plum
1
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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 B3Vitamin B3 +108.5%
Contains more Vitamin CVitamin C +352.6%
Contains more Vitamin AVitamin A +841.2%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +221.4%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B5Vitamin B5 +129.6%
Contains more Vitamin B6Vitamin B6 +344.8%
Contains more Vitamin KVitamin K +3806.3%
Contains more FolateFolate +80%
Contains more CholineCholine +373.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Watercress DV% diff.
Vitamin K 6.4µg 250µg 203%
Vitamin C 9.5mg 43mg 37%
Vitamin A 17µg 160µg 16%
Calcium 6mg 120mg 11%
Vitamin B6 0.029mg 0.129mg 8%
Manganese 0.052mg 0.244mg 8%
Vitamin B2 0.026mg 0.12mg 7%
Phosphorus 16mg 60mg 6%
Vitamin B1 0.028mg 0.09mg 5%
Potassium 157mg 330mg 5%
Vitamin E 0.26mg 1mg 5%
Vitamin B5 0.135mg 0.31mg 4%
Fructose 3.07g 4%
Fiber 1.4g 0.5g 4%
Carbs 11.42g 1.29g 3%
Protein 0.7g 2.3g 3%
Magnesium 7mg 21mg 3%
Calories 46kcal 11kcal 2%
Sodium 0mg 41mg 2%
Copper 0.057mg 0.077mg 2%
Selenium 0µg 0.9µg 2%
Folate 5µg 9µg 1%
Choline 1.9mg 9mg 1%
Vitamin B3 0.417mg 0.2mg 1%
Fats 0.28g 0.1g 0%
Net carbs 10.02g 0.79g N/A
Iron 0.17mg 0.2mg 0%
Sugar 9.92g 0.2g N/A
Zinc 0.1mg 0.11mg 0%
Saturated fat 0.017g 0.027g 0%
Monounsaturated fat 0.134g 0.008g 0%
Polyunsaturated fat 0.044g 0.035g 0%
Tryptophan 0.009mg 0.03mg 0%
Threonine 0.01mg 0.133mg 0%
Isoleucine 0.014mg 0.093mg 0%
Leucine 0.015mg 0.166mg 0%
Lysine 0.016mg 0.134mg 0%
Methionine 0.008mg 0.02mg 0%
Phenylalanine 0.014mg 0.114mg 0%
Valine 0.016mg 0.137mg 0%
Histidine 0.009mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 +180%
Contains more CarbsCarbs +785.3%
Contains more ProteinProtein +228.6%
Contains more OtherOther +224.3%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
3
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +1575%
Contains more Poly. FatPolyunsaturated fat +25.7%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.