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  6. Ginger vs. Watercress

Ginger vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between ginger and watercress?

  • Ginger is higher in copper, fiber, and magnesium, yet watercress is higher in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, and vitamin B1.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Ginger has 4 times more fiber than watercress. While ginger has 2g of fiber, watercress has only 0.5g.
  • The glycemic index of ginger is lower.

We used Ginger root, raw and Watercress, raw types in this article.

Infographic

Ginger 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.
Ginger
Ginger
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 +25.8%
Contains more IronIron +200%
Contains more CopperCopper +193.5%
Contains more ZincZinc +209.1%
Contains less SodiumSodium -68.3%
Contains more CalciumCalcium +650%
Contains more PhosphorusPhosphorus +76.5%
Contains more SeleniumSelenium +28.6%
~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.
Ginger
Ginger
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 +275%
Contains more Vitamin B6Vitamin B6 +24%
Contains more FolateFolate +22.2%
Contains more CholineCholine +220%
Contains more Vitamin CVitamin C +760%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +252.9%
Contains more Vitamin B5Vitamin B5 +52.7%
Contains more Vitamin KVitamin K +249900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Watercress DV% diff.
Vitamin K 0.1µg 250µg 208%
Vitamin C 5mg 43mg 42%
Vitamin A 0µg 160µg 18%
Copper 0.226mg 0.077mg 17%
Calcium 16mg 120mg 10%
Vitamin B2 0.034mg 0.12mg 7%
Fiber 2g 0.5g 6%
Vitamin B1 0.025mg 0.09mg 5%
Carbs 17.77g 1.29g 5%
Magnesium 43mg 21mg 5%
Iron 0.6mg 0.2mg 5%
Vitamin E 0.26mg 1mg 5%
Choline 28.8mg 9mg 4%
Phosphorus 34mg 60mg 4%
Vitamin B3 0.75mg 0.2mg 3%
Calories 80kcal 11kcal 3%
Potassium 415mg 330mg 3%
Vitamin B6 0.16mg 0.129mg 2%
Zinc 0.34mg 0.11mg 2%
Vitamin B5 0.203mg 0.31mg 2%
Sodium 13mg 41mg 1%
Polyunsaturated fat 0.154g 0.035g 1%
Fats 0.75g 0.1g 1%
Folate 11µg 9µg 1%
Saturated fat 0.203g 0.027g 1%
Protein 1.82g 2.3g 1%
Manganese 0.229mg 0.244mg 1%
Net carbs 15.77g 0.79g N/A
Sugar 1.7g 0.2g N/A
Selenium 0.7µg 0.9µg 0%
Monounsaturated fat 0.154g 0.008g 0%
Tryptophan 0.012mg 0.03mg 0%
Threonine 0.036mg 0.133mg 0%
Isoleucine 0.051mg 0.093mg 0%
Leucine 0.074mg 0.166mg 0%
Lysine 0.057mg 0.134mg 0%
Methionine 0.013mg 0.02mg 0%
Phenylalanine 0.045mg 0.114mg 0%
Valine 0.073mg 0.137mg 0%
Histidine 0.03mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 +650%
Contains more CarbsCarbs +1277.5%
Contains more ProteinProtein +26.4%
Contains more WaterWater +20.6%
Contains more OtherOther +55.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +1825%
Contains more Poly. FatPolyunsaturated fat +340%
Contains less Sat. FatSaturated fat -86.7%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.