Mulberry vs. Watercress — In-Depth Nutrition Comparison
Compare
Differences between mulberries and watercress
- Mulberries are higher in iron; however, watercress is richer in vitamin K, vitamin A, calcium, vitamin C, vitamin B6, and vitamin B1.
- Watercress's daily need coverage for vitamin K is 202% higher.
- Mulberries have 9 times more iron than watercress. While mulberries have 1.85mg of iron, watercress has only 0.2mg.
The food types used in this comparison are Mulberries, raw and Watercress, raw.
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.
| Contains more IronIron | +825% |
| Contains less SodiumSodium | -75.6% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +207.7% |
| Contains more PotassiumPotassium | +70.1% |
| Contains more CopperCopper | +28.3% |
| Contains more PhosphorusPhosphorus | +57.9% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin B3Vitamin B3 | +210% |
| Contains more CholineCholine | +36.7% |
| Contains more Vitamin CVitamin C | +18.1% |
| Contains more Vitamin AVitamin A | +15900% |
| Contains more Vitamin EVitamin E | +14.9% |
| Contains more Vitamin B1Vitamin B1 | +210.3% |
| Contains more Vitamin B2Vitamin B2 | +18.8% |
| Contains more Vitamin B6Vitamin B6 | +158% |
| Contains more Vitamin KVitamin K | +3105.1% |
| Contains more FolateFolate | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.44 g
Fats:
0.39 g
Carbs:
9.8 g
Water:
87.68 g
Other:
0.69 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more FatsFats | +290% |
| Contains more CarbsCarbs | +659.7% |
| Contains more ProteinProtein | +59.7% |
| Contains more OtherOther | +73.9% |
~equal in
Water
~95.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.041 g
Polyunsaturated fat:
Poly. Fat
0.207 g
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 | +412.5% |
| Contains more Poly. FatPolyunsaturated fat | +491.4% |
~equal in
Saturated fat
~0.027g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Saturated fat | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 7.8µg | 250µg | 202% |
| Iron | 1.85mg | 0.2mg | 21% |
| Vitamin A | 1µg | 160µg | 18% |
| Manganese | 0.244mg | 11% | |
| Calcium | 39mg | 120mg | 8% |
| Vitamin C | 36.4mg | 43mg | 7% |
| Vitamin B6 | 0.05mg | 0.129mg | 6% |
| Vitamin B5 | 0.31mg | 6% | |
| Vitamin B1 | 0.029mg | 0.09mg | 5% |
| Fiber | 1.7g | 0.5g | 5% |
| Potassium | 194mg | 330mg | 4% |
| Carbs | 9.8g | 1.29g | 3% |
| Vitamin B3 | 0.62mg | 0.2mg | 3% |
| Phosphorus | 38mg | 60mg | 3% |
| Protein | 1.44g | 2.3g | 2% |
| Calories | 43kcal | 11kcal | 2% |
| Copper | 0.06mg | 0.077mg | 2% |
| Sodium | 10mg | 41mg | 1% |
| Polyunsaturated fat | 0.207g | 0.035g | 1% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Vitamin B2 | 0.101mg | 0.12mg | 1% |
| Magnesium | 18mg | 21mg | 1% |
| Folate | 6µg | 9µg | 1% |
| Choline | 12.3mg | 9mg | 1% |
| Vitamin E | 0.87mg | 1mg | 1% |
| Fats | 0.39g | 0.1g | 0% |
| Net carbs | 8.1g | 0.79g | N/A |
| Sugar | 8.1g | 0.2g | N/A |
| Zinc | 0.12mg | 0.11mg | 0% |
| Saturated fat | 0.027g | 0.027g | 0% |
| Monounsaturated fat | 0.041g | 0.008g | 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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
17%
74%
Minerals Daily Need Coverage Score
16%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 7.9g)
Which food is cheaper?
Watercress is cheaper (difference - $0.4)
Which food is richer in minerals?
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Mulberry contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Mulberry is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.027 g)