Pumpkin vs. Watercress — In-Depth Nutrition Comparison
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Summary of differences between Pumpkin and Watercress
- Pumpkin has more Vitamin A RAE, Iron, and Copper, while Watercress has more Vitamin K, Vitamin C, Calcium, Vitamin B6, and Manganese.
- Watercress covers your daily need of Vitamin K 207% more than Pumpkin.
- Pumpkin contains 14 times more Sugar than Watercress. While Pumpkin contains 2.76g of Sugar, Watercress contains only 0.2g.
These are the specific foods used in this comparison Pumpkin, raw and Watercress, raw.
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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
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Iron
+300%
Contains
less
Sodium
-97.6%
Contains
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Zinc
+190.9%
Contains
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Copper
+64.9%
Contains
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Calcium
+471.4%
Contains
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Magnesium
+75%
Contains
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Phosphorus
+36.4%
Contains
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Manganese
+95.2%
Contains
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Selenium
+200%
Equal in Potassium - 330
Contains
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Iron
+300%
Contains
less
Sodium
-97.6%
Contains
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Zinc
+190.9%
Contains
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Copper
+64.9%
Contains
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Calcium
+471.4%
Contains
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Magnesium
+75%
Contains
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Phosphorus
+36.4%
Contains
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Manganese
+95.2%
Contains
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Selenium
+200%
Equal in Potassium - 330
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
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Vitamin A
+166.8%
Contains
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Vitamin B3
+200%
Contains
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Folate
+77.8%
Contains
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Vitamin C
+377.8%
Contains
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Vitamin B1
+80%
Contains
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Vitamin B6
+111.5%
Contains
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Vitamin K
+22627.3%
Equal in Vitamin E - 1
Equal in Vitamin B2 - 0.12
Equal in Vitamin B5 - 0.31
Contains
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Vitamin A
+166.8%
Contains
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Vitamin B3
+200%
Contains
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Folate
+77.8%
Contains
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Vitamin C
+377.8%
Contains
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Vitamin B1
+80%
Contains
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Vitamin B6
+111.5%
Contains
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Vitamin K
+22627.3%
Equal in Vitamin E - 1
Equal in Vitamin B2 - 0.12
Equal in Vitamin B5 - 0.31
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+403.9%
Contains
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Protein
+130%
Contains
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Other
+50%
Equal in Fats - 0.1
Equal in Water - 95.11
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Contains
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Carbs
+403.9%
Contains
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Protein
+130%
Contains
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Other
+50%
Equal in Fats - 0.1
Equal in Water - 95.11
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+62.5%
Contains
less
Saturated Fat
-48.1%
Contains
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Polyunsaturated fat
+600%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.005 g
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Contains
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Monounsaturated Fat
+62.5%
Contains
less
Saturated Fat
-48.1%
Contains
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Polyunsaturated fat
+600%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 6g | 0.79g |
|
| Protein | 1g | 2.3g |
|
| Fats | 0.1g | 0.1g | |
| Carbs | 6.5g | 1.29g |
|
| Calories | 26kcal | 11kcal |
|
| Sugar | 2.76g | 0.2g |
|
| Fiber | 0.5g | 0.5g | |
| Calcium | 21mg | 120mg |
|
| Iron | 0.8mg | 0.2mg |
|
| Magnesium | 12mg | 21mg |
|
| Phosphorus | 44mg | 60mg |
|
| Potassium | 340mg | 330mg |
|
| Sodium | 1mg | 41mg |
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| Zinc | 0.32mg | 0.11mg |
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| Copper | 0.127mg | 0.077mg |
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| Manganese | 0.125mg | 0.244mg |
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| Selenium | 0.3µg | 0.9µg |
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| Vitamin A | 8513IU | 3191IU |
|
| Vitamin A RAE | 426µg | 160µg |
|
| Vitamin E | 1.06mg | 1mg |
|
| Vitamin C | 9mg | 43mg |
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| Vitamin B1 | 0.05mg | 0.09mg |
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| Vitamin B2 | 0.11mg | 0.12mg |
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| Vitamin B3 | 0.6mg | 0.2mg |
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| Vitamin B5 | 0.298mg | 0.31mg |
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| Vitamin B6 | 0.061mg | 0.129mg |
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| Folate | 16µg | 9µg |
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| Vitamin K | 1.1µg | 250µg |
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| Tryptophan | 0.012mg | 0.03mg |
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| Threonine | 0.029mg | 0.133mg |
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| Isoleucine | 0.031mg | 0.093mg |
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| Leucine | 0.046mg | 0.166mg |
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| Lysine | 0.054mg | 0.134mg |
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| Methionine | 0.011mg | 0.02mg |
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| Phenylalanine | 0.032mg | 0.114mg |
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| Valine | 0.035mg | 0.137mg |
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| Histidine | 0.016mg | 0.04mg |
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| Saturated Fat | 0.052g | 0.027g |
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| Monounsaturated Fat | 0.013g | 0.008g |
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| Polyunsaturated fat | 0.005g | 0.035g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Calories 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
55%
91%
Minerals Daily Need Coverage Score
16%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 2.56g)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 20)
Which food is cheaper?
Watercress is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 40mg)
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.