Orange juice vs. Watercress — In-Depth Nutrition Comparison
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What are the differences between orange juice and watercress?
- Orange juice is higher in vitamin C and folate, yet watercress is higher in vitamin K, vitamin A, calcium, manganese, vitamin B2, vitamin B6, vitamin E, and phosphorus.
- Watercress's daily need coverage for vitamin K is 208% more.
- Orange juice has 3 times more folate than watercress. While orange juice has 30µg of folate, watercress has only 9µg.
- The glycemic index of watercress is lower.
We used Orange juice, raw and Watercress, raw types in this article.
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.
| Contains less SodiumSodium | -97.6% |
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more CalciumCalcium | +990.9% |
| Contains more PotassiumPotassium | +65% |
| Contains more CopperCopper | +75% |
| Contains more ZincZinc | +120% |
| Contains more PhosphorusPhosphorus | +252.9% |
| Contains more ManganeseManganese | +1642.9% |
| Contains more SeleniumSelenium | +800% |
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 CVitamin C | +16.3% |
| Contains more Vitamin B3Vitamin B3 | +100% |
| Contains more FolateFolate | +233.3% |
| Contains more Vitamin AVitamin A | +1500% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B5Vitamin B5 | +63.2% |
| Contains more Vitamin B6Vitamin B6 | +222.5% |
| Contains more Vitamin KVitamin K | +249900% |
| Contains more CholineCholine | +45.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.7 g
Fats:
0.2 g
Carbs:
10.4 g
Water:
88.3 g
Other:
0.4 g
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 | +706.2% |
| Contains more ProteinProtein | +228.6% |
| Contains more OtherOther | +200% |
~equal in
Water
~95.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.024 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.04 g
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 | -11.1% |
| Contains more Mono. FatMonounsaturated fat | +350% |
| Contains more Poly. FatPolyunsaturated fat | +14.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.1µg | 250µg | 208% |
| Vitamin A | 10µg | 160µg | 17% |
| Calcium | 11mg | 120mg | 11% |
| Manganese | 0.014mg | 0.244mg | 10% |
| Vitamin C | 50mg | 43mg | 8% |
| Vitamin B6 | 0.04mg | 0.129mg | 7% |
| Vitamin B2 | 0.03mg | 0.12mg | 7% |
| Vitamin E | 0.04mg | 1mg | 6% |
| Phosphorus | 17mg | 60mg | 6% |
| Folate | 30µg | 9µg | 5% |
| Potassium | 200mg | 330mg | 4% |
| Copper | 0.044mg | 0.077mg | 4% |
| Carbs | 10.4g | 1.29g | 3% |
| Protein | 0.7g | 2.3g | 3% |
| Vitamin B5 | 0.19mg | 0.31mg | 2% |
| Calories | 45kcal | 11kcal | 2% |
| Sodium | 1mg | 41mg | 2% |
| Magnesium | 11mg | 21mg | 2% |
| Choline | 6.2mg | 9mg | 1% |
| Fiber | 0.2g | 0.5g | 1% |
| Selenium | 0.1µg | 0.9µg | 1% |
| Vitamin B3 | 0.4mg | 0.2mg | 1% |
| Zinc | 0.05mg | 0.11mg | 1% |
| Fats | 0.2g | 0.1g | 0% |
| Net carbs | 10.2g | 0.79g | N/A |
| Iron | 0.2mg | 0.2mg | 0% |
| Sugar | 8.4g | 0.2g | N/A |
| Vitamin B1 | 0.09mg | 0.09mg | 0% |
| Saturated fat | 0.024g | 0.027g | 0% |
| Monounsaturated fat | 0.036g | 0.008g | 0% |
| Polyunsaturated fat | 0.04g | 0.035g | 0% |
| Tryptophan | 0.002mg | 0.03mg | 0% |
| Threonine | 0.008mg | 0.133mg | 0% |
| Isoleucine | 0.008mg | 0.093mg | 0% |
| Leucine | 0.013mg | 0.166mg | 0% |
| Lysine | 0.009mg | 0.134mg | 0% |
| Methionine | 0.003mg | 0.02mg | 0% |
| Phenylalanine | 0.009mg | 0.114mg | 0% |
| Valine | 0.011mg | 0.137mg | 0% |
| Histidine | 0.003mg | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
20%
74%
Minerals Daily Need Coverage Score
6%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 8.2g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 18)
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?
Orange juice contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Orange juice is lower in Saturated fat (difference - 0.003g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)