Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Cranberries
  5. Compare
  6. Cranberries vs. Watercress

Cranberries vs. Watercress — In-Depth Nutrition Comparison

Compare

How are cranberries and watercress different?

  • Cranberries are higher in fiber; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, potassium, phosphorus, vitamin B1, and vitamin B6.
  • Daily need coverage for vitamin K for watercress is 204% higher.
  • Cranberries contain 7 times more fiber than watercress. While cranberries contain 3.6g of fiber, watercress contains only 0.5g.
  • Watercress has a lower glycemic index (32) than cranberries (45).

Cranberries, raw and Watercress, raw are the varieties used in this article.

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 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 +15%
Contains less SodiumSodium -95.1%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +312.5%
Contains more CopperCopper +37.5%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +445.5%
Contains more SeleniumSelenium +800%
~equal in Manganese ~0.244mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +32%
Contains more Vitamin CVitamin C +207.1%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +98%
Contains more Vitamin B6Vitamin B6 +126.3%
Contains more Vitamin KVitamin K +4900%
Contains more FolateFolate +800%
Contains more CholineCholine +63.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Watercress DV% diff.
Vitamin K 5µg 250µg 204%
Vitamin C 14mg 43mg 32%
Vitamin A 3µg 160µg 17%
Fiber 3.6g 0.5g 12%
Calcium 8mg 120mg 11%
Vitamin B2 0.02mg 0.12mg 8%
Vitamin B1 0.012mg 0.09mg 7%
Potassium 80mg 330mg 7%
Phosphorus 11mg 60mg 7%
Vitamin B6 0.057mg 0.129mg 6%
Carbs 11.97g 1.29g 4%
Magnesium 6mg 21mg 4%
Protein 0.46g 2.3g 4%
Folate 1µg 9µg 2%
Vitamin E 1.32mg 1mg 2%
Calories 46kcal 11kcal 2%
Sodium 2mg 41mg 2%
Copper 0.056mg 0.077mg 2%
Choline 5.5mg 9mg 1%
Vitamin B3 0.101mg 0.2mg 1%
Fructose 0.67g 1%
Manganese 0.267mg 0.244mg 1%
Selenium 0.1µg 0.9µg 1%
Fats 0.13g 0.1g 0%
Net carbs 8.37g 0.79g N/A
Iron 0.23mg 0.2mg 0%
Sugar 4.27g 0.2g N/A
Zinc 0.09mg 0.11mg 0%
Vitamin B5 0.295mg 0.31mg 0%
Saturated fat 0.008g 0.027g 0%
Monounsaturated fat 0.018g 0.008g 0%
Polyunsaturated fat 0.055g 0.035g 0%
Tryptophan 0.003mg 0.03mg 0%
Threonine 0.028mg 0.133mg 0%
Isoleucine 0.033mg 0.093mg 0%
Leucine 0.053mg 0.166mg 0%
Lysine 0.039mg 0.134mg 0%
Methionine 0.003mg 0.02mg 0%
Phenylalanine 0.036mg 0.114mg 0%
Valine 0.045mg 0.137mg 0%
Histidine 0.018mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 +30%
Contains more CarbsCarbs +827.9%
Contains more ProteinProtein +400%
Contains more OtherOther +900%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -70.4%
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated fat +57.1%

People also compare

Cranberries
Cranberries vs Blackberry
Blackberry
Cranberries
Cranberries vs Blueberry
Blueberry
Cranberries
Cranberries vs Currant
Currant
Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.