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Jujube vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between jujube and watercress?

  • Jujube is higher in vitamin C, yet watercress is higher in vitamin A, calcium, manganese, vitamin B2, vitamin B1, and phosphorus.
  • Watercress's daily need coverage for vitamin A is 63% more.
  • Jujube has 5 times more vitamin B3 than watercress. While jujube has 0.9mg of vitamin B3, watercress has only 0.2mg.

We used Jujube, raw and Watercress, raw types in this article.

Infographic

Jujube 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.
Jujube
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 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 more IronIron +140%
Contains less SodiumSodium -92.7%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +471.4%
Contains more PotassiumPotassium +32%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +160.9%
Contains more ManganeseManganese +190.5%
~equal in Copper ~0.077mg

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.
Jujube
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 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 CVitamin C +60.5%
Contains more Vitamin B3Vitamin B3 +350%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +59.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
2
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 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 +100%
Contains more CarbsCarbs +1468.2%
Contains more ProteinProtein +91.7%
Contains more WaterWater +22.2%
Contains more OtherOther +135.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jujube Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 69mg 43mg 29%
Vitamin A 2µg 160µg 18%
Calcium 21mg 120mg 10%
Manganese 0.084mg 0.244mg 7%
Vitamin E 1mg 7%
Vitamin B1 0.02mg 0.09mg 6%
Carbs 20.23g 1.29g 6%
Vitamin B5 0.31mg 6%
Vitamin B2 0.04mg 0.12mg 6%
Phosphorus 23mg 60mg 5%
Vitamin B6 0.081mg 0.129mg 4%
Vitamin B3 0.9mg 0.2mg 4%
Iron 0.48mg 0.2mg 4%
Calories 79kcal 11kcal 3%
Magnesium 10mg 21mg 3%
Sodium 3mg 41mg 2%
Potassium 250mg 330mg 2%
Folate 9µg 2%
Choline 9mg 2%
Protein 1.2g 2.3g 2%
Selenium 0.9µg 2%
Fiber 0.5g 2%
Zinc 0.05mg 0.11mg 1%
Fats 0.2g 0.1g 0%
Net carbs 20.23g 0.79g N/A
Sugar 0.2g N/A
Copper 0.073mg 0.077mg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jujube 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
22%
Jujube
74%
Watercress
Minerals Daily Need Coverage Score
10%
Jujube
18%
Watercress

Comparison summary

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 is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.