Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Nectarine
  5. Compare
  6. Nectarine vs. Watercress

Nectarine vs. Watercress — In-Depth Nutrition Comparison

Compare

Important differences between nectarine and watercress

  • Nectarine has more vitamin B3; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B6, and vitamin B2.
  • Watercress's daily need coverage for vitamin K is 206% more.
  • Nectarine contains 6 times more vitamin B3 than watercress. Nectarine contains 1.125mg of vitamin B3, while watercress contains 0.2mg.
  • Nectarine has a higher glycemic index. The glycemic index of nectarine is 43, while the glycemic index of watercress is 32.

The food varieties used in the comparison are Nectarines, raw and Watercress, raw.

Infographic

Nectarine 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% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 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 +40%
Contains more CopperCopper +11.7%
Contains more ZincZinc +54.5%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +64.2%
Contains more PhosphorusPhosphorus +130.8%
Contains more ManganeseManganese +351.9%
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.
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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +462.5%
Contains more Vitamin CVitamin C +696.3%
Contains more Vitamin AVitamin A +841.2%
Contains more Vitamin EVitamin E +29.9%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B2Vitamin B2 +344.4%
Contains more Vitamin B5Vitamin B5 +67.6%
Contains more Vitamin B6Vitamin B6 +416%
Contains more Vitamin KVitamin K +11263.6%
Contains more FolateFolate +80%
Contains more CholineCholine +45.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nectarine Watercress DV% diff.
Vitamin K 2.2µg 250µg 207%
Vitamin C 5.4mg 43mg 42%
Vitamin A 17µg 160µg 16%
Calcium 6mg 120mg 11%
Manganese 0.054mg 0.244mg 8%
Vitamin B6 0.025mg 0.129mg 8%
Vitamin B2 0.027mg 0.12mg 7%
Vitamin B3 1.125mg 0.2mg 6%
Phosphorus 26mg 60mg 5%
Fiber 1.7g 0.5g 5%
Vitamin B1 0.034mg 0.09mg 5%
Potassium 201mg 330mg 4%
Vitamin B5 0.185mg 0.31mg 3%
Magnesium 9mg 21mg 3%
Carbs 10.55g 1.29g 3%
Protein 1.06g 2.3g 2%
Selenium 0µg 0.9µg 2%
Calories 44kcal 11kcal 2%
Vitamin E 0.77mg 1mg 2%
Sodium 0mg 41mg 2%
Fructose 1.37g 2%
Zinc 0.17mg 0.11mg 1%
Folate 5µg 9µg 1%
Copper 0.086mg 0.077mg 1%
Choline 6.2mg 9mg 1%
Polyunsaturated fat 0.113g 0.035g 1%
Iron 0.28mg 0.2mg 1%
Fats 0.32g 0.1g 0%
Net carbs 8.85g 0.79g N/A
Sugar 7.89g 0.2g N/A
Starch 0.07g 0%
Saturated fat 0.025g 0.027g 0%
Monounsaturated fat 0.088g 0.008g 0%
Tryptophan 0.005mg 0.03mg 0%
Threonine 0.009mg 0.133mg 0%
Isoleucine 0.009mg 0.093mg 0%
Leucine 0.014mg 0.166mg 0%
Lysine 0.016mg 0.134mg 0%
Methionine 0.006mg 0.02mg 0%
Phenylalanine 0.021mg 0.114mg 0%
Valine 0.013mg 0.137mg 0%
Histidine 0.008mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 +220%
Contains more CarbsCarbs +717.8%
Contains more ProteinProtein +117%
Contains more OtherOther +150%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 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 more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +222.9%
~equal in Saturated fat ~0.027g

People also compare

Nectarine
Nectarine vs Peach
Peach
Nectarine
Nectarine vs Pear
Pear
Nectarine
Nectarine vs Apricot
Apricot
Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.