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Pineapple juice vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between pineapple juice and watercress

  • Pineapple juice has more manganese; however, watercress is richer in vitamin K, vitamin A, calcium, vitamin B2, phosphorus, vitamin E, potassium, and vitamin B5.
  • Watercress covers your daily vitamin K needs 208% more than pineapple juice.
  • Watercress has 2 times less manganese than pineapple juice. Pineapple juice has 0.504mg of manganese, while watercress has 0.244mg.
  • Pineapple juice has a higher glycemic index. The glycemic index of pineapple juice is 47, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Watercress, raw.

Infographic

Pineapple juice 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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
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 +55%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +106.6%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +823.1%
Contains more PotassiumPotassium +153.8%
Contains more CopperCopper +11.6%
Contains more PhosphorusPhosphorus +650%
Contains more SeleniumSelenium +800%
~equal in Zinc ~0.11mg

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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
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 +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin B2Vitamin B2 +471.4%
Contains more Vitamin B5Vitamin B5 +453.6%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin KVitamin K +83233.3%
Contains more CholineCholine +172.7%
~equal in Vitamin C ~43mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.2mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 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 +20%
Contains more CarbsCarbs +897.7%
Contains more ProteinProtein +538.9%
Contains more WaterWater +10.1%
Contains more OtherOther +328.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 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 -70.4%
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +20%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pineapple juice Watercress DV% diff.
Vitamin K 0.3µg 250µg 208%
Vitamin A 0µg 160µg 18%
Calcium 13mg 120mg 11%
Manganese 0.504mg 0.244mg 11%
Vitamin B2 0.021mg 0.12mg 8%
Phosphorus 8mg 60mg 7%
Vitamin E 0.02mg 1mg 7%
Potassium 130mg 330mg 6%
Fructose 3.81g 5%
Vitamin B5 0.056mg 0.31mg 5%
Carbs 12.87g 1.29g 4%
Protein 0.36g 2.3g 4%
Vitamin B1 0.058mg 0.09mg 3%
Calories 53kcal 11kcal 2%
Magnesium 12mg 21mg 2%
Sodium 2mg 41mg 2%
Folate 18µg 9µg 2%
Vitamin B6 0.1mg 0.129mg 2%
Copper 0.069mg 0.077mg 1%
Vitamin C 43.8mg 43mg 1%
Choline 3.3mg 9mg 1%
Fiber 0.2g 0.5g 1%
Selenium 0.1µg 0.9µg 1%
Iron 0.31mg 0.2mg 1%
Fats 0.12g 0.1g 0%
Net carbs 12.67g 0.79g N/A
Sugar 9.98g 0.2g N/A
Zinc 0.11mg 0.11mg 0%
Vitamin B3 0.199mg 0.2mg 0%
Saturated fat 0.008g 0.027g 0%
Monounsaturated fat 0.014g 0.008g 0%
Polyunsaturated fat 0.042g 0.035g 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?

ok
ok
is better in case of low diet
Pineapple juice 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
16%
Pineapple juice
74%
Watercress
Minerals Daily Need Coverage Score
13%
Pineapple juice
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 9.78g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Pineapple juice
Pineapple juice contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Pineapple juice
Pineapple juice is lower in Saturated fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.