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  6. Grapefruit vs. Watercress

Grapefruit vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between grapefruit and watercress

  • The amount of vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B2, phosphorus, vitamin B6, vitamin E, and potassium in watercress is higher than in grapefruit.
  • Watercress covers your daily need for vitamin K, 208% more than grapefruit.

These are the specific foods used in this comparison Grapefruit, raw, pink, and red, all areas and Watercress, raw.

Infographic

Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +144.4%
Contains more IronIron +150%
Contains more CopperCopper +140.6%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +233.3%
Contains more ManganeseManganese +1009.1%
Contains more SeleniumSelenium +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.
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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
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 FolateFolate +44.4%
Contains more Vitamin CVitamin C +37.8%
Contains more Vitamin AVitamin A +175.9%
Contains more Vitamin EVitamin E +669.2%
Contains more Vitamin B1Vitamin B1 +109.3%
Contains more Vitamin B2Vitamin B2 +287.1%
Contains more Vitamin B5Vitamin B5 +18.3%
Contains more Vitamin B6Vitamin B6 +143.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +16.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grapefruit Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Vitamin C 31.2mg 43mg 13%
Vitamin A 58µg 160µg 11%
Calcium 22mg 120mg 10%
Manganese 0.022mg 0.244mg 10%
Vitamin B2 0.031mg 0.12mg 7%
Vitamin B6 0.053mg 0.129mg 6%
Potassium 135mg 330mg 6%
Phosphorus 18mg 60mg 6%
Vitamin E 0.13mg 1mg 6%
Copper 0.032mg 0.077mg 5%
Vitamin B1 0.043mg 0.09mg 4%
Fiber 1.6g 0.5g 4%
Carbs 10.66g 1.29g 3%
Magnesium 9mg 21mg 3%
Protein 0.77g 2.3g 3%
Calories 42kcal 11kcal 2%
Sodium 0mg 41mg 2%
Iron 0.08mg 0.2mg 2%
Fructose 1.77g 2%
Selenium 0.1µg 0.9µg 1%
Vitamin B5 0.262mg 0.31mg 1%
Folate 13µg 9µg 1%
Fats 0.14g 0.1g 0%
Net carbs 9.06g 0.79g N/A
Sugar 6.89g 0.2g N/A
Zinc 0.07mg 0.11mg 0%
Vitamin B3 0.204mg 0.2mg 0%
Choline 7.7mg 9mg 0%
Saturated fat 0.021g 0.027g 0%
Monounsaturated fat 0.02g 0.008g 0%
Polyunsaturated fat 0.036g 0.035g 0%
Tryptophan 0.008mg 0.03mg 0%
Threonine 0.013mg 0.133mg 0%
Isoleucine 0.008mg 0.093mg 0%
Leucine 0.015mg 0.166mg 0%
Lysine 0.019mg 0.134mg 0%
Methionine 0.007mg 0.02mg 0%
Phenylalanine 0.013mg 0.114mg 0%
Valine 0.015mg 0.137mg 0%
Histidine 0.008mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 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 +40%
Contains more CarbsCarbs +726.4%
Contains more ProteinProtein +198.7%
Contains more OtherOther +224.3%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 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 -22.2%
Contains more Mono. FatMonounsaturated fat +150%
~equal in Polyunsaturated fat ~0.035g

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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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.