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  6. Raisin vs. Watercress

Raisin vs. Watercress — In-Depth Nutrition Comparison

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How are raisins and watercress different?

  • Raisins are higher in copper, iron, fiber, potassium, and phosphorus; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin E.
  • Daily need coverage for vitamin K for watercress is 205% higher.
  • Raisins contain 9 times more iron than watercress. While raisins contain 1.88mg of iron, watercress contains only 0.2mg.
  • Watercress has a lower glycemic index (32) than raisins (64).

Raisins, seedless and Watercress, raw are the varieties used in this article.

Infographic

Raisin vs Watercress infographic
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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.
Raisin
Raisin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +52.4%
Contains more PotassiumPotassium +127%
Contains more IronIron +840%
Contains more CopperCopper +313%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +68.3%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +22.5%
Contains more CalciumCalcium +140%
Contains more SeleniumSelenium +50%

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.
Raisin
Raisin
4
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 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 B1Vitamin B1 +17.8%
Contains more Vitamin B3Vitamin B3 +283%
Contains more Vitamin B6Vitamin B6 +34.9%
Contains more CholineCholine +23.3%
Contains more Vitamin CVitamin C +1769.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B5Vitamin B5 +226.3%
Contains more Vitamin KVitamin K +7042.9%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Watercress DV% diff.
Vitamin K 3.5µg 250µg 205%
Vitamin C 2.3mg 43mg 45%
Fructose 29.68g 37%
Copper 0.318mg 0.077mg 27%
Carbs 79.18g 1.29g 26%
Iron 1.88mg 0.2mg 21%
Vitamin A 0µg 160µg 18%
Calories 299kcal 11kcal 14%
Fiber 3.7g 0.5g 13%
Potassium 749mg 330mg 12%
Calcium 50mg 120mg 7%
Phosphorus 101mg 60mg 6%
Vitamin E 0.12mg 1mg 6%
Vitamin B5 0.095mg 0.31mg 4%
Vitamin B3 0.766mg 0.2mg 4%
Magnesium 32mg 21mg 3%
Vitamin B6 0.174mg 0.129mg 3%
Protein 3.07g 2.3g 2%
Manganese 0.299mg 0.244mg 2%
Folate 5µg 9µg 1%
Vitamin B1 0.106mg 0.09mg 1%
Selenium 0.6µg 0.9µg 1%
Fats 0.46g 0.1g 1%
Sodium 11mg 41mg 1%
Starch 2.7g 1%
Zinc 0.22mg 0.11mg 1%
Net carbs 75.48g 0.79g N/A
Sugar 59.19g 0.2g N/A
Vitamin B2 0.125mg 0.12mg 0%
Choline 11.1mg 9mg 0%
Saturated fat 0.058g 0.027g 0%
Monounsaturated fat 0.051g 0.008g 0%
Polyunsaturated fat 0.037g 0.035g 0%
Tryptophan 0.05mg 0.03mg 0%
Threonine 0.077mg 0.133mg 0%
Isoleucine 0.057mg 0.093mg 0%
Leucine 0.096mg 0.166mg 0%
Lysine 0.084mg 0.134mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.065mg 0.114mg 0%
Valine 0.083mg 0.137mg 0%
Histidine 0.072mg 0.04mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 ProteinProtein +33.5%
Contains more FatsFats +360%
Contains more CarbsCarbs +6038%
Contains more OtherOther +55%
Contains more WaterWater +516.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
2
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 +537.5%
Contains less Sat. FatSaturated fat -53.4%
~equal in Polyunsaturated fat ~0.035g

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.