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  6. Juice vs. Watercress

Juice vs. Watercress — In-Depth Nutrition Comparison

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Differences between juice and watercress

  • Juice is higher in vitamin B3, vitamin B6, vitamin B1, and vitamin B2; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, manganese, and potassium.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Juice has 25 times more vitamin B3 than watercress. While juice has 5mg of vitamin B3, watercress has only 0.2mg.
  • Watercress has a lower glycemic index (32) than juice (50).

The food types used in this comparison are Beverages, Orange juice drink and Watercress, raw.

Infographic

Juice vs Watercress infographic
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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.
Juice
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
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 -95.1%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +5900%
Contains more PotassiumPotassium +685.7%
Contains more IronIron +81.8%
Contains more CopperCopper +327.8%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +1400%
Contains more ManganeseManganese +3385.7%
Contains more SeleniumSelenium +∞%

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.
Juice
Juice
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
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 B1Vitamin B1 +322.2%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +2400%
Contains more Vitamin B6Vitamin B6 +287.6%
Contains more Vitamin CVitamin C +186.7%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B5Vitamin B5 +416.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Juice Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Vitamin C 15mg 43mg 31%
Vitamin B3 5mg 0.2mg 30%
Vitamin B6 0.5mg 0.129mg 29%
Vitamin B2 0.43mg 0.12mg 24%
Vitamin B1 0.38mg 0.09mg 24%
Vitamin A 2µg 160µg 18%
Calcium 2mg 120mg 12%
Manganese 0.007mg 0.244mg 10%
Potassium 42mg 330mg 8%
Phosphorus 4mg 60mg 8%
Copper 0.018mg 0.077mg 7%
Vitamin E 0.02mg 1mg 7%
Vitamin B5 0.06mg 0.31mg 5%
Magnesium 3mg 21mg 4%
Carbs 13.41g 1.29g 4%
Protein 0.2g 2.3g 4%
Choline 9mg 2%
Calories 54kcal 11kcal 2%
Selenium 0µg 0.9µg 2%
Sodium 2mg 41mg 2%
Zinc 0.02mg 0.11mg 1%
Fiber 0.2g 0.5g 1%
Iron 0.11mg 0.2mg 1%
Folate 4µg 9µg 1%
Fats 0g 0.1g 0%
Net carbs 13.21g 0.79g N/A
Sugar 9.36g 0.2g N/A
Saturated fat 0g 0.027g 0%
Monounsaturated fat 0.01g 0.008g 0%
Polyunsaturated fat 0.01g 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 CarbsCarbs +939.5%
Contains more ProteinProtein +1050%
Contains more FatsFats +∞%
Contains more WaterWater +10.3%
Contains more OtherOther +531.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
Juice
2
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 -100%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +250%

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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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.