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  6. Currant vs. Watercress

Currant vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between currants and watercress

  • Currants have more fiber and iron; however, watercress is higher in vitamin K, vitamin A, calcium, vitamin E, and vitamin B2.
  • Watercress covers your daily vitamin K needs 199% more than currants.
  • Watercress contains 37 times less sugar than currants. Currants contain 7.37g of sugar, while watercress contains 0.2g.

Food varieties used in this article are Currants, red, and white, raw and Watercress, raw.

Infographic

Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 +400%
Contains more CopperCopper +39%
Contains more ZincZinc +109.1%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +20%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +31.2%
Contains more SeleniumSelenium +50%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 AVitamin A +7900%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +384.4%
Contains more Vitamin B6Vitamin B6 +84.3%
Contains more Vitamin KVitamin K +2172.7%
Contains more FolateFolate +12.5%
Contains more CholineCholine +18.4%
~equal in Vitamin C ~43mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Watercress DV% diff.
Vitamin K 11µg 250µg 199%
Vitamin A 2µg 160µg 18%
Fiber 4.3g 0.5g 15%
Iron 1mg 0.2mg 10%
Calcium 33mg 120mg 9%
Vitamin E 0.1mg 1mg 6%
Vitamin B6 0.07mg 0.129mg 5%
Vitamin B5 0.064mg 0.31mg 5%
Vitamin B2 0.05mg 0.12mg 5%
Fructose 3.53g 4%
Vitamin B1 0.04mg 0.09mg 4%
Carbs 13.8g 1.29g 4%
Copper 0.107mg 0.077mg 3%
Manganese 0.186mg 0.244mg 3%
Calories 56kcal 11kcal 2%
Phosphorus 44mg 60mg 2%
Sodium 1mg 41mg 2%
Potassium 275mg 330mg 2%
Magnesium 13mg 21mg 2%
Protein 1.4g 2.3g 2%
Vitamin C 41mg 43mg 2%
Zinc 0.23mg 0.11mg 1%
Selenium 0.6µg 0.9µg 1%
Vitamin B3 0.1mg 0.2mg 1%
Fats 0.2g 0.1g 0%
Net carbs 9.5g 0.79g N/A
Sugar 7.37g 0.2g N/A
Folate 8µg 9µg 0%
Choline 7.6mg 9mg 0%
Saturated fat 0.017g 0.027g 0%
Monounsaturated fat 0.028g 0.008g 0%
Polyunsaturated fat 0.088g 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 +100%
Contains more CarbsCarbs +969.8%
Contains more ProteinProtein +64.3%
Contains more WaterWater +13.3%
Contains more OtherOther +84.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 +250%
Contains more Poly. FatPolyunsaturated fat +151.4%

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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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.