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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.

Infographic

Pumpkin 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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 +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%
~equal in Potassium ~330mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 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%
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 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.
Pumpkin Watercress
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Watercress 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?

ok
ok
is better in case of low diet
Pumpkin Watercress
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Pumpkin
74%
Watercress
Minerals Daily Need Coverage Score
16%
Pumpkin
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.56g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 20)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin
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.

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.