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Fruitcake vs. Watercress — In-Depth Nutrition Comparison

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Differences between fruitcake and watercress

  • Fruitcake is higher in iron and fiber; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, vitamin B6, and potassium.
  • Watercress's daily need coverage for vitamin K is 207% higher.
  • Fruitcake has 39 times more saturated fat than watercress. While fruitcake has 1.048g of saturated fat, watercress has only 0.027g.
  • Watercress has a lower glycemic index (32) than fruitcake (53).

The food types used in this comparison are Cake, fruitcake, commercially prepared and Watercress, raw.

Infographic

Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
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 +935%
Contains more ZincZinc +145.5%
Contains more SeleniumSelenium +122.2%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +115.7%
Contains more CopperCopper +54%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -59.4%
Contains more ManganeseManganese +10.9%

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
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 +295.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +122.2%
Contains more Vitamin CVitamin C +8500%
Contains more Vitamin AVitamin A +2185.7%
Contains more Vitamin EVitamin E +11.1%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B5Vitamin B5 +37.2%
Contains more Vitamin B6Vitamin B6 +180.4%
Contains more Vitamin KVitamin K +16566.7%
~equal in Vitamin D ~0µg
~equal in Choline ~9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 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 +26.1%
Contains more FatsFats +9000%
Contains more CarbsCarbs +4675.2%
Contains more WaterWater +275.9%
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 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 +52400%
Contains more Poly. FatPolyunsaturated fat +9394.3%
Contains less Sat. FatSaturated fat -97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruitcake Watercress DV% diff.
Vitamin K 1.5µg 250µg 207%
Vitamin C 0.5mg 43mg 47%
Iron 2.07mg 0.2mg 23%
Polyunsaturated fat 3.323g 0.035g 22%
Carbs 61.6g 1.29g 20%
Vitamin A 7µg 160µg 17%
Calories 324kcal 11kcal 16%
Fats 9.1g 0.1g 14%
Fiber 3.7g 0.5g 13%
Monounsaturated fat 4.2g 0.008g 10%
Calcium 33mg 120mg 9%
Vitamin B6 0.046mg 0.129mg 6%
Saturated fat 1.048g 0.027g 5%
Potassium 153mg 330mg 5%
Vitamin B3 0.791mg 0.2mg 4%
Folate 20µg 9µg 3%
Vitamin B1 0.05mg 0.09mg 3%
Copper 0.05mg 0.077mg 3%
Sodium 101mg 41mg 3%
Vitamin B5 0.226mg 0.31mg 2%
Cholesterol 5mg 0mg 2%
Selenium 2µg 0.9µg 2%
Vitamin B2 0.099mg 0.12mg 2%
Vitamin E 0.9mg 1mg 1%
Magnesium 16mg 21mg 1%
Zinc 0.27mg 0.11mg 1%
Phosphorus 52mg 60mg 1%
Protein 2.9g 2.3g 1%
Manganese 0.22mg 0.244mg 1%
Net carbs 57.9g 0.79g N/A
Sugar 27.42g 0.2g N/A
Vitamin B12 0.01µg 0µg 0%
Choline 8.9mg 9mg 0%
Tryptophan 0.042mg 0.03mg 0%
Threonine 0.102mg 0.133mg 0%
Isoleucine 0.121mg 0.093mg 0%
Leucine 0.206mg 0.166mg 0%
Lysine 0.121mg 0.134mg 0%
Methionine 0.059mg 0.02mg 0%
Phenylalanine 0.14mg 0.114mg 0%
Valine 0.144mg 0.137mg 0%
Histidine 0.071mg 0.04mg 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruitcake Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Fruitcake
74%
Watercress
Minerals Daily Need Coverage Score
21%
Fruitcake
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 27.22g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 60mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 1.021g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.