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  6. Onion vs. Watercress

Onion vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between onions and watercress

  • The amount of vitamin K, vitamin A, vitamin C, calcium, vitamin B2, vitamin E, and potassium in watercress is higher than in onions.
  • Watercress covers your daily need for vitamin K, 208% more than onions.
  • Onions contain 3 times more fiber than watercress. While onions contain 1.7g of fiber, watercress contains only 0.5g.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of watercress is 32.

These are the specific foods used in this comparison Onions, raw and Watercress, raw.

Infographic

Onion 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.
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 ZincZinc +54.5%
Contains less SodiumSodium -90.2%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +421.7%
Contains more PotassiumPotassium +126%
Contains more CopperCopper +97.4%
Contains more PhosphorusPhosphorus +106.9%
Contains more ManganeseManganese +89.1%
Contains more SeleniumSelenium +80%
~equal in Iron ~0.2mg

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.
Onion
Onion
1
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 +111.1%
Contains more Vitamin CVitamin C +481.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +95.7%
Contains more Vitamin B2Vitamin B2 +344.4%
Contains more Vitamin B3Vitamin B3 +72.4%
Contains more Vitamin B5Vitamin B5 +152%
Contains more Vitamin KVitamin K +62400%
Contains more CholineCholine +47.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Watercress DV% diff.
Vitamin K 0.4µg 250µg 208%
Vitamin C 7.4mg 43mg 40%
Vitamin A 0µg 160µg 18%
Calcium 23mg 120mg 10%
Vitamin E 0.02mg 1mg 7%
Vitamin B2 0.027mg 0.12mg 7%
Manganese 0.129mg 0.244mg 5%
Fiber 1.7g 0.5g 5%
Potassium 146mg 330mg 5%
Vitamin B5 0.123mg 0.31mg 4%
Copper 0.039mg 0.077mg 4%
Phosphorus 29mg 60mg 4%
Vitamin B1 0.046mg 0.09mg 4%
Magnesium 10mg 21mg 3%
Carbs 9.34g 1.29g 3%
Folate 19µg 9µg 3%
Protein 1.1g 2.3g 2%
Fructose 1.29g 2%
Sodium 4mg 41mg 2%
Vitamin B6 0.12mg 0.129mg 1%
Selenium 0.5µg 0.9µg 1%
Choline 6.1mg 9mg 1%
Calories 40kcal 11kcal 1%
Zinc 0.17mg 0.11mg 1%
Vitamin B3 0.116mg 0.2mg 1%
Fats 0.1g 0.1g 0%
Net carbs 7.64g 0.79g N/A
Iron 0.21mg 0.2mg 0%
Sugar 4.24g 0.2g N/A
Saturated fat 0.042g 0.027g 0%
Monounsaturated fat 0.013g 0.008g 0%
Polyunsaturated fat 0.017g 0.035g 0%
Tryptophan 0.014mg 0.03mg 0%
Threonine 0.021mg 0.133mg 0%
Isoleucine 0.014mg 0.093mg 0%
Leucine 0.025mg 0.166mg 0%
Lysine 0.039mg 0.134mg 0%
Methionine 0.002mg 0.02mg 0%
Phenylalanine 0.025mg 0.114mg 0%
Valine 0.021mg 0.137mg 0%
Histidine 0.014mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +624%
Contains more ProteinProtein +109.1%
Contains more OtherOther +242.9%
~equal in Fats ~0.1g
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 +62.5%
Contains less Sat. FatSaturated fat -35.7%
Contains more Poly. FatPolyunsaturated fat +105.9%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.