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  6. Tomato vs. Watercress

Tomato vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between Tomato and Watercress

  • The amount of Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Vitamin B2, Manganese, and Phosphorus in Watercress is higher than in Tomato.
  • Watercress covers your daily Vitamin K needs 202% more than Tomato.
  • Watercress has 2 times less Fiber than Tomato. Tomato has 1.2g of Fiber, while Watercress has 0.5g.

Specific food types used in this comparison are Tomatoes, red, ripe, raw, year round average and Watercress, raw.

Infographic

Tomato 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.
Tomato
Tomato
3
:
7
Watercress
Watercress
Contains more Iron +35%
Contains less Sodium -87.8%
Contains more Zinc +54.5%
Contains more Calcium +1100%
Contains more Magnesium +90.9%
Contains more Phosphorus +150%
Contains more Potassium +39.2%
Contains more Copper +30.5%
Contains more Manganese +114%
Contains more Selenium +∞%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +35%
Contains less Sodium -87.8%
Contains more Zinc +54.5%
Contains more Calcium +1100%
Contains more Magnesium +90.9%
Contains more Phosphorus +150%
Contains more Potassium +39.2%
Contains more Copper +30.5%
Contains more Manganese +114%
Contains more Selenium +∞%

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.
Tomato
Tomato
2
:
8
Watercress
Watercress
Contains more Vitamin B3 +197%
Contains more Folate +66.7%
Contains more Vitamin A +283.1%
Contains more Vitamin E +85.2%
Contains more Vitamin C +213.9%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B2 +531.6%
Contains more Vitamin B5 +248.3%
Contains more Vitamin B6 +61.3%
Contains more Vitamin K +3064.6%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B3 +197%
Contains more Folate +66.7%
Contains more Vitamin A +283.1%
Contains more Vitamin E +85.2%
Contains more Vitamin C +213.9%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B2 +531.6%
Contains more Vitamin B5 +248.3%
Contains more Vitamin B6 +61.3%
Contains more Vitamin K +3064.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
2
:
3
Watercress
Watercress
Contains more Fats +100%
Contains more Carbs +201.6%
Contains more Protein +161.4%
Contains more Other +135.3%
Equal in Water - 95.11
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Fats +100%
Contains more Carbs +201.6%
Contains more Protein +161.4%
Contains more Other +135.3%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +287.5%
Contains more Polyunsaturated fat +137.1%
Equal in Saturated Fat - 0.027
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +287.5%
Contains more Polyunsaturated fat +137.1%
Equal in Saturated Fat - 0.027

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Watercress Opinion
Net carbs 2.69g 0.79g Tomato
Protein 0.88g 2.3g Watercress
Fats 0.2g 0.1g Tomato
Carbs 3.89g 1.29g Tomato
Calories 18kcal 11kcal Tomato
Fructose 1.37g Tomato
Sugar 2.63g 0.2g Watercress
Fiber 1.2g 0.5g Tomato
Calcium 10mg 120mg Watercress
Iron 0.27mg 0.2mg Tomato
Magnesium 11mg 21mg Watercress
Phosphorus 24mg 60mg Watercress
Potassium 237mg 330mg Watercress
Sodium 5mg 41mg Tomato
Zinc 0.17mg 0.11mg Tomato
Copper 0.059mg 0.077mg Watercress
Manganese 0.114mg 0.244mg Watercress
Selenium 0µg 0.9µg Watercress
Vitamin A 833IU 3191IU Watercress
Vitamin A RAE 42µg 160µg Watercress
Vitamin E 0.54mg 1mg Watercress
Vitamin C 13.7mg 43mg Watercress
Vitamin B1 0.037mg 0.09mg Watercress
Vitamin B2 0.019mg 0.12mg Watercress
Vitamin B3 0.594mg 0.2mg Tomato
Vitamin B5 0.089mg 0.31mg Watercress
Vitamin B6 0.08mg 0.129mg Watercress
Folate 15µg 9µg Tomato
Vitamin K 7.9µg 250µg Watercress
Tryptophan 0.006mg 0.03mg Watercress
Threonine 0.027mg 0.133mg Watercress
Isoleucine 0.018mg 0.093mg Watercress
Leucine 0.025mg 0.166mg Watercress
Lysine 0.027mg 0.134mg Watercress
Methionine 0.006mg 0.02mg Watercress
Phenylalanine 0.027mg 0.114mg Watercress
Valine 0.018mg 0.137mg Watercress
Histidine 0.014mg 0.04mg Watercress
Saturated Fat 0.028g 0.027g Watercress
Monounsaturated Fat 0.031g 0.008g Tomato
Polyunsaturated fat 0.083g 0.035g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Tomato
91%
Watercress
Minerals Daily Need Coverage Score
9%
Tomato
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.43g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.