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Tomato juice vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between Tomato juice and Watercress?

  • Tomato juice is higher in Vitamin C, yet Watercress is higher in Vitamin K, Vitamin A, Calcium, Manganese, and Phosphorus.
  • Watercress's daily need coverage for Vitamin K is 206% more.
  • Tomato juice has 13 times more Sugar than Watercress. While Tomato juice has 2.58g of Sugar, Watercress has only 0.2g.

We used Tomato juice, canned, without salt added and Watercress, raw types in this article.

Infographic

Tomato juice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
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 +95%
Contains less SodiumSodium -75.6%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +52.1%
Contains more CopperCopper +83.3%
Contains more PhosphorusPhosphorus +215.8%
Contains more ManganeseManganese +258.8%
Contains more SeleniumSelenium +80%
~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 234% 27% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
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% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin CVitamin C +63%
Contains more Vitamin B3Vitamin B3 +236.5%
Contains more FolateFolate +122.2%
Contains more Vitamin AVitamin A +609.1%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B6Vitamin B6 +84.3%
Contains more Vitamin KVitamin K +10769.6%
Contains more CholineCholine +32.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 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 +190%
Contains more CarbsCarbs +173.6%
Contains more ProteinProtein +170.6%
Contains more OtherOther +10.1%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 10% 53%
Saturated Fat: Sat. Fat 0.019 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 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 -29.6%
Contains more Mono. FatMonounsaturated Fat +60%
Contains more Poly. FatPolyunsaturated fat +29.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato juice Watercress Opinion
Calories 17kcal 11kcal Tomato juice
Protein 0.85g 2.3g Watercress
Fats 0.29g 0.1g Tomato juice
Vitamin C 70.1mg 43mg Tomato juice
Net carbs 3.13g 0.79g Tomato juice
Carbs 3.53g 1.29g Tomato juice
Magnesium 11mg 21mg Watercress
Calcium 10mg 120mg Watercress
Potassium 217mg 330mg Watercress
Iron 0.39mg 0.2mg Tomato juice
Sugar 2.58g 0.2g Watercress
Fiber 0.4g 0.5g Watercress
Copper 0.042mg 0.077mg Watercress
Zinc 0.11mg 0.11mg
Phosphorus 19mg 60mg Watercress
Sodium 10mg 41mg Tomato juice
Vitamin A 450IU 3191IU Watercress
Vitamin A 23µg 160µg Watercress
Vitamin E 0.32mg 1mg Watercress
Manganese 0.068mg 0.244mg Watercress
Selenium 0.5µg 0.9µg Watercress
Vitamin B1 0.1mg 0.09mg Tomato juice
Vitamin B2 0.078mg 0.12mg Watercress
Vitamin B3 0.673mg 0.2mg Tomato juice
Vitamin B5 0.31mg Watercress
Vitamin B6 0.07mg 0.129mg Watercress
Vitamin K 2.3µg 250µg Watercress
Folate 20µg 9µg Tomato juice
Choline 6.8mg 9mg Watercress
Saturated Fat 0.019g 0.027g Tomato juice
Monounsaturated Fat 0.005g 0.008g Watercress
Polyunsaturated fat 0.027g 0.035g Watercress
Tryptophan 0.006mg 0.03mg Watercress
Threonine 0.026mg 0.133mg Watercress
Isoleucine 0.017mg 0.093mg Watercress
Leucine 0.024mg 0.166mg Watercress
Lysine 0.026mg 0.134mg Watercress
Methionine 0.005mg 0.02mg Watercress
Phenylalanine 0.026mg 0.114mg Watercress
Valine 0.017mg 0.137mg Watercress
Histidine 0.014mg 0.04mg Watercress
Fructose 1.33g Tomato juice
Omega-3 - ALA 0.005g Tomato juice
Omega-6 - Linoleic acid 0.022g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato 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
28%
Tomato juice
84%
Watercress
Minerals Daily Need Coverage Score
8%
Tomato juice
18%
Watercress

Comparison summary

Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Tomato juice
Tomato juice contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 1)
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 ($)
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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.