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  6. Olive oil vs. Watercress

Olive oil vs. Watercress — In-Depth Nutrition Comparison

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The main differences between olive oil and watercress

  • Olive oil has more vitamin E; however, watercress has more vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B6, potassium, and vitamin B2.
  • Daily need coverage for vitamin K for watercress is 158% higher.
  • Watercress has 511 times less saturated fat than olive oil. Olive oil has 13.808g of saturated fat, while watercress has 0.027g.
  • Watercress has a higher glycemic index than olive oil.

Food types used in this article are Oil, olive, salad or cooking and Watercress, raw.

Infographic

Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 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 more IronIron +180%
Contains less SodiumSodium -95.1%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +11900%
Contains more PotassiumPotassium +32900%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 EVitamin E +1335%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +315.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +2900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Watercress DV% diff.
Monounsaturated fat 72.961g 0.008g 182%
Vitamin K 60.2µg 250µg 158%
Fats 100g 0.1g 154%
Vitamin E 14.35mg 1mg 89%
Polyunsaturated fat 10.523g 0.035g 70%
Saturated fat 13.808g 0.027g 63%
Vitamin C 0mg 43mg 48%
Calories 884kcal 11kcal 44%
Vitamin A 0µg 160µg 18%
Calcium 1mg 120mg 12%
Manganese 0mg 0.244mg 11%
Potassium 1mg 330mg 10%
Vitamin B6 0mg 0.129mg 10%
Vitamin B2 0mg 0.12mg 9%
Copper 0mg 0.077mg 9%
Phosphorus 0mg 60mg 9%
Vitamin B1 0mg 0.09mg 8%
Vitamin B5 0mg 0.31mg 6%
Magnesium 0mg 21mg 5%
Protein 0g 2.3g 5%
Iron 0.56mg 0.2mg 5%
Choline 0.3mg 9mg 2%
Folate 0µg 9µg 2%
Sodium 2mg 41mg 2%
Fiber 0g 0.5g 2%
Selenium 0µg 0.9µg 2%
Vitamin B3 0mg 0.2mg 1%
Zinc 0mg 0.11mg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0g 0.2g N/A
Tryptophan 0mg 0.03mg 0%
Threonine 0mg 0.133mg 0%
Isoleucine 0mg 0.093mg 0%
Leucine 0mg 0.166mg 0%
Lysine 0mg 0.134mg 0%
Methionine 0mg 0.02mg 0%
Phenylalanine 0mg 0.114mg 0%
Valine 0mg 0.137mg 0%
Histidine 0mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +99900%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 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 +911912.5%
Contains more Poly. FatPolyunsaturated fat +29965.7%
Contains less Sat. FatSaturated fat -99.8%

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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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.