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  6. Dried fruit vs. Watercress

Dried fruit vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and watercress

  • Dried fruit has more iron, copper, fiber, potassium, vitamin E, vitamin B3, and vitamin A, while watercress has more vitamin K, vitamin C, and calcium.
  • Watercress covers your daily need for vitamin K, 206% more than dried fruit.
  • Dried fruit contains 15 times more fiber than watercress. While dried fruit contains 7.3g of fiber, watercress contains only 0.5g.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Watercress, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +52.4%
Contains more PotassiumPotassium +252.1%
Contains more IronIron +1230%
Contains more CopperCopper +345.5%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +18.3%
Contains less SodiumSodium -75.6%
Contains more SeleniumSelenium +144.4%
Contains more CalciumCalcium +118.2%
~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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +12.5%
Contains more Vitamin EVitamin E +333%
Contains more Vitamin B3Vitamin B3 +1194.5%
Contains more Vitamin B5Vitamin B5 +66.5%
Contains more CholineCholine +54.4%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin KVitamin K +7964.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Dried fruit Watercress DV% diff.
Vitamin K 3.1µg 250µg 206%
Vitamin C 1mg 43mg 47%
Iron 2.66mg 0.2mg 31%
Copper 0.343mg 0.077mg 30%
Fiber 7.3g 0.5g 27%
Potassium 1162mg 330mg 24%
Vitamin E 4.33mg 1mg 22%
Carbs 62.64g 1.29g 20%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.2mg 15%
Calories 241kcal 11kcal 12%
Calcium 55mg 120mg 7%
Vitamin B1 0.015mg 0.09mg 6%
Vitamin B5 0.516mg 0.31mg 4%
Vitamin B2 0.074mg 0.12mg 4%
Zinc 0.39mg 0.11mg 3%
Magnesium 32mg 21mg 3%
Phosphorus 71mg 60mg 2%
Vitamin A 180µg 160µg 2%
Selenium 2.2µg 0.9µg 2%
Protein 3.39g 2.3g 2%
Choline 13.9mg 9mg 1%
Vitamin B6 0.143mg 0.129mg 1%
Fats 0.51g 0.1g 1%
Sodium 10mg 41mg 1%
Net carbs 55.34g 0.79g N/A
Sugar 53.44g 0.2g N/A
Starch 0.35g 0%
Manganese 0.235mg 0.244mg 0%
Folate 10µg 9µg 0%
Saturated fat 0.017g 0.027g 0%
Monounsaturated fat 0.074g 0.008g 0%
Polyunsaturated fat 0.074g 0.035g 0%
Tryptophan 0.016mg 0.03mg 0%
Threonine 0.073mg 0.133mg 0%
Isoleucine 0.063mg 0.093mg 0%
Leucine 0.105mg 0.166mg 0%
Lysine 0.083mg 0.134mg 0%
Methionine 0.015mg 0.02mg 0%
Phenylalanine 0.062mg 0.114mg 0%
Valine 0.078mg 0.137mg 0%
Histidine 0.047mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 ProteinProtein +47.4%
Contains more FatsFats +410%
Contains more CarbsCarbs +4755.8%
Contains more OtherOther +114.2%
Contains more WaterWater +207.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 +825%
Contains more Poly. FatPolyunsaturated fat +111.4%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.