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  6. Grape vs. Watercress

Grape vs. Watercress — In-Depth Nutrition Comparison

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Important differences between Grape and Watercress

  • Grape has more Manganese, however, Watercress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Phosphorus, Vitamin B5, and Vitamin E .
  • Watercress's daily need coverage for Vitamin K is 196% more.
  • Grape contains 3 times more Manganese than Watercress. Grape contains 0.718mg of Manganese, while Watercress contains 0.244mg.

The food varieties used in the comparison are Grapes, american type (slip skin), raw and Watercress, raw.

Infographic

Grape 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.
Grape
Grape
3
:
7
Watercress
Watercress
Contains more Iron +45%
Contains less Sodium -95.1%
Contains more Manganese +194.3%
Contains more Calcium +757.1%
Contains more Magnesium +320%
Contains more Phosphorus +500%
Contains more Potassium +72.8%
Contains more Zinc +175%
Contains more Copper +92.5%
Contains more Selenium +800%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +45%
Contains less Sodium -95.1%
Contains more Manganese +194.3%
Contains more Calcium +757.1%
Contains more Magnesium +320%
Contains more Phosphorus +500%
Contains more Potassium +72.8%
Contains more Zinc +175%
Contains more Copper +92.5%
Contains more Selenium +800%

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.
Grape
Grape
2
:
8
Watercress
Watercress
Contains more Vitamin B3 +50%
Contains more Vitamin A +3091%
Contains more Vitamin E +426.3%
Contains more Vitamin C +975%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +1191.7%
Contains more Vitamin B6 +17.3%
Contains more Folate +125%
Contains more Vitamin K +1612.3%
Equal in Vitamin B1 - 0.09
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B3 +50%
Contains more Vitamin A +3091%
Contains more Vitamin E +426.3%
Contains more Vitamin C +975%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +1191.7%
Contains more Vitamin B6 +17.3%
Contains more Folate +125%
Contains more Vitamin K +1612.3%
Equal in Vitamin B1 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
2
:
3
Watercress
Watercress
Contains more Fats +250%
Contains more Carbs +1229.5%
Contains more Protein +265.1%
Contains more Water +17%
Contains more Other +110.5%
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Fats +250%
Contains more Carbs +1229.5%
Contains more Protein +265.1%
Contains more Water +17%
Contains more Other +110.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +191.4%
Contains less Saturated Fat -76.3%
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +191.4%
Contains less Saturated Fat -76.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape Watercress Opinion
Net carbs 16.25g 0.79g Grape
Protein 0.63g 2.3g Watercress
Fats 0.35g 0.1g Grape
Carbs 17.15g 1.29g Grape
Calories 67kcal 11kcal Grape
Sugar 16.25g 0.2g Watercress
Fiber 0.9g 0.5g Grape
Calcium 14mg 120mg Watercress
Iron 0.29mg 0.2mg Grape
Magnesium 5mg 21mg Watercress
Phosphorus 10mg 60mg Watercress
Potassium 191mg 330mg Watercress
Sodium 2mg 41mg Grape
Zinc 0.04mg 0.11mg Watercress
Copper 0.04mg 0.077mg Watercress
Manganese 0.718mg 0.244mg Grape
Selenium 0.1µg 0.9µg Watercress
Vitamin A 100IU 3191IU Watercress
Vitamin A RAE 5µg 160µg Watercress
Vitamin E 0.19mg 1mg Watercress
Vitamin C 4mg 43mg Watercress
Vitamin B1 0.092mg 0.09mg Grape
Vitamin B2 0.057mg 0.12mg Watercress
Vitamin B3 0.3mg 0.2mg Grape
Vitamin B5 0.024mg 0.31mg Watercress
Vitamin B6 0.11mg 0.129mg Watercress
Folate 4µg 9µg Watercress
Vitamin K 14.6µg 250µg Watercress
Tryptophan 0.003mg 0.03mg Watercress
Threonine 0.017mg 0.133mg Watercress
Isoleucine 0.005mg 0.093mg Watercress
Leucine 0.013mg 0.166mg Watercress
Lysine 0.014mg 0.134mg Watercress
Methionine 0.021mg 0.02mg Grape
Phenylalanine 0.013mg 0.114mg Watercress
Valine 0.017mg 0.137mg Watercress
Histidine 0.023mg 0.04mg Watercress
Saturated Fat 0.114g 0.027g Watercress
Monounsaturated Fat 0.014g 0.008g Grape
Polyunsaturated fat 0.102g 0.035g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Grape
91%
Watercress
Minerals Daily Need Coverage Score
15%
Grape
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 16.05g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.087g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 17)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 39mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.