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Chili Pepper vs. Watercress — In-Depth Nutrition Comparison

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Differences between chili Pepper and watercress

  • Chili Pepper are higher in vitamin C, iron, vitamin B6, and copper; however, watercress is richer in vitamin K, vitamin A, and calcium.
  • Chili Pepper' daily need coverage for vitamin C is 222% higher.
  • Chili Pepper have 26 times more sugar than watercress. While chili Pepper have 5.1g of sugar, watercress has only 0.2g.
  • Chili Pepper have a lower glycemic index (10) than watercress (32).

The food types used in this comparison are Peppers, hot chili, green, raw and Watercress, raw.

Infographic

Chili Pepper 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 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 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 MagnesiumMagnesium +19%
Contains more IronIron +500%
Contains more CopperCopper +126%
Contains more ZincZinc +172.7%
Contains less SodiumSodium -82.9%
Contains more CalciumCalcium +566.7%
Contains more PhosphorusPhosphorus +30.4%
Contains more SeleniumSelenium +80%
~equal in Potassium ~330mg
~equal in Manganese ~0.244mg

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 808% 20% 14% 0% 23% 21% 18% 3.7% 64% 0% 36% 17% 6.1%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin CVitamin C +464%
Contains more Vitamin B3Vitamin B3 +375%
Contains more Vitamin B6Vitamin B6 +115.5%
Contains more FolateFolate +155.6%
Contains more CholineCholine +23.3%
Contains more Vitamin AVitamin A +171.2%
Contains more Vitamin EVitamin E +44.9%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +408.2%
Contains more Vitamin KVitamin K +1648.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 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 +633.3%
Contains more ProteinProtein +15%
Contains more OtherOther +100%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 8% 77%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.109 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 less Sat. FatSaturated fat -22.2%
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +211.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chili Pepper Watercress DV% diff.
Vitamin C 242.5mg 43mg 222%
Vitamin K 14.3µg 250µg 196%
Iron 1.2mg 0.2mg 13%
Vitamin A 59µg 160µg 11%
Vitamin B6 0.278mg 0.129mg 11%
Copper 0.174mg 0.077mg 11%
Calcium 18mg 120mg 10%
Vitamin B5 0.061mg 0.31mg 5%
Vitamin B3 0.95mg 0.2mg 5%
Fiber 1.5g 0.5g 4%
Folate 23µg 9µg 4%
Carbs 9.46g 1.29g 3%
Vitamin B2 0.09mg 0.12mg 2%
Vitamin E 0.69mg 1mg 2%
Zinc 0.3mg 0.11mg 2%
Phosphorus 46mg 60mg 2%
Sodium 7mg 41mg 1%
Selenium 0.5µg 0.9µg 1%
Protein 2g 2.3g 1%
Magnesium 25mg 21mg 1%
Calories 40kcal 11kcal 1%
Fats 0.2g 0.1g 0%
Net carbs 7.96g 0.79g N/A
Potassium 340mg 330mg 0%
Sugar 5.1g 0.2g N/A
Manganese 0.237mg 0.244mg 0%
Vitamin B1 0.09mg 0.09mg 0%
Choline 11.1mg 9mg 0%
Saturated fat 0.021g 0.027g 0%
Monounsaturated fat 0.011g 0.008g 0%
Polyunsaturated fat 0.109g 0.035g 0%
Tryptophan 0.026mg 0.03mg 0%
Threonine 0.074mg 0.133mg 0%
Isoleucine 0.065mg 0.093mg 0%
Leucine 0.105mg 0.166mg 0%
Lysine 0.089mg 0.134mg 0%
Methionine 0.024mg 0.02mg 0%
Phenylalanine 0.062mg 0.114mg 0%
Valine 0.084mg 0.137mg 0%
Histidine 0.041mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chili Pepper 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
79%
Chili Pepper
74%
Watercress
Minerals Daily Need Coverage Score
22%
Chili Pepper
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 4.9g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1)
Which food contains less Sodium?
Chili Pepper
Chili Pepper contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Chili Pepper
Chili Pepper is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Chili Pepper
Chili Pepper is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chili Pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.