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  6. Dates vs. Watercress

Dates vs. Watercress — In-Depth Nutrition Comparison

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How are dates and watercress different?

  • Dates are richer in fiber, copper, iron, potassium, and vitamin B3, while watercress is higher in vitamin K, vitamin A, vitamin C, calcium, and vitamin E.
  • Watercress covers your daily need for vitamin K, 206% more than dates.
  • Dates contain 16 times more fiber than watercress. Dates contain 8g of fiber, while watercress contains 0.5g.

Dates, deglet noor and Watercress, raw types were used in this article.

Infographic

Dates 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.
Dates
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 MagnesiumMagnesium +104.8%
Contains more PotassiumPotassium +98.8%
Contains more IronIron +410%
Contains more CopperCopper +167.5%
Contains more ZincZinc +163.6%
Contains less SodiumSodium -95.1%
Contains more SeleniumSelenium +233.3%
Contains more CalciumCalcium +207.7%
~equal in Phosphorus ~60mg
~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.
Dates
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 +537%
Contains more Vitamin B5Vitamin B5 +90%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more FolateFolate +111.1%
Contains more Vitamin CVitamin C +10650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin KVitamin K +9159.3%
Contains more CholineCholine +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Watercress DV% diff.
Vitamin K 2.7µg 250µg 206%
Vitamin C 0.4mg 43mg 47%
Fiber 8g 0.5g 30%
Carbs 75.03g 1.29g 25%
Fructose 19.56g 24%
Vitamin A 0µg 160µg 18%
Copper 0.206mg 0.077mg 14%
Calories 282kcal 11kcal 14%
Potassium 656mg 330mg 10%
Iron 1.02mg 0.2mg 10%
Calcium 39mg 120mg 8%
Vitamin B3 1.274mg 0.2mg 7%
Vitamin B5 0.589mg 0.31mg 6%
Vitamin E 0.05mg 1mg 6%
Magnesium 43mg 21mg 5%
Selenium 3µg 0.9µg 4%
Vitamin B2 0.066mg 0.12mg 4%
Folate 19µg 9µg 3%
Vitamin B6 0.165mg 0.129mg 3%
Vitamin B1 0.052mg 0.09mg 3%
Sodium 2mg 41mg 2%
Zinc 0.29mg 0.11mg 2%
Manganese 0.262mg 0.244mg 1%
Protein 2.45g 2.3g 0%
Fats 0.39g 0.1g 0%
Net carbs 67.03g 0.79g N/A
Sugar 63.35g 0.2g N/A
Phosphorus 62mg 60mg 0%
Choline 6.3mg 9mg 0%
Saturated fat 0.032g 0.027g 0%
Monounsaturated fat 0.036g 0.008g 0%
Polyunsaturated fat 0.019g 0.035g 0%
Tryptophan 0.012mg 0.03mg 0%
Threonine 0.043mg 0.133mg 0%
Isoleucine 0.049mg 0.093mg 0%
Leucine 0.084mg 0.166mg 0%
Lysine 0.066mg 0.134mg 0%
Methionine 0.022mg 0.02mg 0%
Phenylalanine 0.05mg 0.114mg 0%
Valine 0.071mg 0.137mg 0%
Histidine 0.032mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +290%
Contains more CarbsCarbs +5716.3%
Contains more OtherOther +33.3%
Contains more WaterWater +363.3%
~equal in Protein ~2.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 +350%
Contains less Sat. FatSaturated fat -15.6%
Contains more Poly. FatPolyunsaturated fat +84.2%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.