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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 C, Vitamin A RAE, Calcium, Manganese, Vitamin B6, Potassium, and Vitamin B2.
  • Daily need coverage for Vitamin K from 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.

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.
Olive oil
Olive oil
2
:
8
Watercress
Watercress
Contains more Iron +180%
Contains less Sodium -95.1%
Contains more Calcium +11900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +32900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +180%
Contains less Sodium -95.1%
Contains more Calcium +11900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +32900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Olive oil
Olive oil
1
:
9
Watercress
Watercress
Contains more Vitamin E +1335%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +315.3%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
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 E +1335%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +315.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Watercress
Watercress
Contains more Fats +99900%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +99900%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +911912.5%
Contains more Polyunsaturated fat +29965.7%
Contains less Saturated Fat -99.8%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +911912.5%
Contains more Polyunsaturated fat +29965.7%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Watercress Opinion
Net carbs 0g 0.79g Watercress
Protein 0g 2.3g Watercress
Fats 100g 0.1g Olive oil
Carbs 0g 1.29g Watercress
Calories 884kcal 11kcal Olive oil
Sugar 0g 0.2g Olive oil
Fiber 0g 0.5g Watercress
Calcium 1mg 120mg Watercress
Iron 0.56mg 0.2mg Olive oil
Magnesium 0mg 21mg Watercress
Phosphorus 0mg 60mg Watercress
Potassium 1mg 330mg Watercress
Sodium 2mg 41mg Olive oil
Zinc 0mg 0.11mg Watercress
Copper 0mg 0.077mg Watercress
Manganese 0mg 0.244mg Watercress
Selenium 0µg 0.9µg Watercress
Vitamin A 0IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 14.35mg 1mg Olive oil
Vitamin C 0mg 43mg Watercress
Vitamin B1 0mg 0.09mg Watercress
Vitamin B2 0mg 0.12mg Watercress
Vitamin B3 0mg 0.2mg Watercress
Vitamin B5 0mg 0.31mg Watercress
Vitamin B6 0mg 0.129mg Watercress
Folate 0µg 9µg Watercress
Vitamin K 60.2µg 250µg Watercress
Tryptophan 0mg 0.03mg Watercress
Threonine 0mg 0.133mg Watercress
Isoleucine 0mg 0.093mg Watercress
Leucine 0mg 0.166mg Watercress
Lysine 0mg 0.134mg Watercress
Methionine 0mg 0.02mg Watercress
Phenylalanine 0mg 0.114mg Watercress
Valine 0mg 0.137mg Watercress
Histidine 0mg 0.04mg Watercress
Saturated Fat 13.808g 0.027g Watercress
Monounsaturated Fat 72.961g 0.008g Olive oil
Polyunsaturated fat 10.523g 0.035g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil 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
36%
Olive oil
91%
Watercress
Minerals Daily Need Coverage Score
2%
Olive oil
18%
Watercress

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 13.781g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.4)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.