Pumpkin vs. Watercress — In-Depth Nutrition Comparison
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Summary of differences between pumpkin and watercress
- Pumpkin has more vitamin A, iron, and copper, while watercress has more vitamin K, vitamin C, calcium, vitamin B6, and manganese.
- Watercress covers your daily need for 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.
- Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of pumpkin is 52.
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 more IronIron | +300% |
| Contains more CopperCopper | +64.9% |
| Contains more ZincZinc | +190.9% |
| Contains less SodiumSodium | -97.6% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more CalciumCalcium | +471.4% |
| Contains more PhosphorusPhosphorus | +36.4% |
| Contains more ManganeseManganese | +95.2% |
| Contains more SeleniumSelenium | +200% |
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 AVitamin A | +166.3% |
| Contains more Vitamin B3Vitamin B3 | +200% |
| Contains more FolateFolate | +77.8% |
| Contains more Vitamin CVitamin C | +377.8% |
| Contains more Vitamin B1Vitamin B1 | +80% |
| Contains more Vitamin B6Vitamin B6 | +111.5% |
| Contains more Vitamin KVitamin K | +22627.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more CarbsCarbs | +403.9% |
| Contains more ProteinProtein | +130% |
| Contains more OtherOther | +50% |
~equal in
Fats
~0.1g
~equal in
Water
~95.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.005 g
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 | -48.1% |
| Contains more Poly. FatPolyunsaturated 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 | |
|
DV% diff. |
| Vitamin K | 1.1µg | 250µg | 207% |
| Vitamin C | 9mg | 43mg | 38% |
| Vitamin A | 426µg | 160µg | 30% |
| Calcium | 21mg | 120mg | 10% |
| Iron | 0.8mg | 0.2mg | 8% |
| Copper | 0.127mg | 0.077mg | 6% |
| Manganese | 0.125mg | 0.244mg | 5% |
| Vitamin B6 | 0.061mg | 0.129mg | 5% |
| Vitamin B3 | 0.6mg | 0.2mg | 3% |
| Vitamin B1 | 0.05mg | 0.09mg | 3% |
| Protein | 1g | 2.3g | 3% |
| Magnesium | 12mg | 21mg | 2% |
| Carbs | 6.5g | 1.29g | 2% |
| Zinc | 0.32mg | 0.11mg | 2% |
| Phosphorus | 44mg | 60mg | 2% |
| Sodium | 1mg | 41mg | 2% |
| Folate | 16µg | 9µg | 2% |
| Vitamin B2 | 0.11mg | 0.12mg | 1% |
| Calories | 26kcal | 11kcal | 1% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Fats | 0.1g | 0.1g | 0% |
| Net carbs | 6g | 0.79g | N/A |
| Potassium | 340mg | 330mg | 0% |
| Sugar | 2.76g | 0.2g | N/A |
| Fiber | 0.5g | 0.5g | 0% |
| Vitamin E | 1.06mg | 1mg | 0% |
| Vitamin B5 | 0.298mg | 0.31mg | 0% |
| Choline | 8.2mg | 9mg | 0% |
| Saturated fat | 0.052g | 0.027g | 0% |
| Monounsaturated fat | 0.013g | 0.008g | 0% |
| Polyunsaturated fat | 0.005g | 0.035g | 0% |
| Tryptophan | 0.012mg | 0.03mg | 0% |
| Threonine | 0.029mg | 0.133mg | 0% |
| Isoleucine | 0.031mg | 0.093mg | 0% |
| Leucine | 0.046mg | 0.166mg | 0% |
| Lysine | 0.054mg | 0.134mg | 0% |
| Methionine | 0.011mg | 0.02mg | 0% |
| Phenylalanine | 0.032mg | 0.114mg | 0% |
| Valine | 0.035mg | 0.137mg | 0% |
| Histidine | 0.016mg | 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 | Equal | |
| 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
23%
74%
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.