Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Almonds

Watercress vs. Almonds — In-Depth Nutrition Comparison

Compare

Important differences between watercress and almonds

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, and fiber.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of almonds is 0.

The food varieties used in the comparison are Watercress, raw and Nuts, almonds.

Infographic

Watercress vs Almonds 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +1185.7%
Contains more CalciumCalcium +124.2%
Contains more PotassiumPotassium +122.1%
Contains more IronIron +1755%
Contains more CopperCopper +1239%
Contains more ZincZinc +2736.4%
Contains more PhosphorusPhosphorus +701.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +793%
Contains more SeleniumSelenium +355.6%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2463%
Contains more Vitamin B1Vitamin B1 +127.8%
Contains more Vitamin B2Vitamin B2 +848.3%
Contains more Vitamin B3Vitamin B3 +1709%
Contains more Vitamin B5Vitamin B5 +51.9%
Contains more FolateFolate +388.9%
Contains more CholineCholine +478.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.137mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Almonds DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin E 1mg 25.63mg 164%
Copper 0.077mg 1.031mg 106%
Manganese 0.244mg 2.179mg 84%
Polyunsaturated fat 0.035g 12.329g 82%
Monounsaturated fat 0.008g 31.551g 79%
Vitamin B2 0.12mg 1.138mg 78%
Fats 0.1g 49.93g 77%
Phosphorus 60mg 481mg 60%
Magnesium 21mg 270mg 59%
Vitamin C 43mg 0mg 48%
Fiber 0.5g 12.5g 48%
Iron 0.2mg 3.71mg 44%
Protein 2.3g 21.15g 38%
Calories 11kcal 579kcal 28%
Zinc 0.11mg 3.12mg 27%
Vitamin B3 0.2mg 3.618mg 21%
Vitamin A 160µg 0µg 18%
Saturated fat 0.027g 3.802g 17%
Calcium 120mg 269mg 15%
Potassium 330mg 733mg 12%
Vitamin B1 0.09mg 0.205mg 10%
Folate 9µg 44µg 9%
Choline 9mg 52.1mg 8%
Carbs 1.29g 21.55g 7%
Selenium 0.9µg 4.1µg 6%
Vitamin B5 0.31mg 0.471mg 3%
Sodium 41mg 1mg 2%
Vitamin B6 0.129mg 0.137mg 1%
Net carbs 0.79g 9.05g N/A
Sugar 0.2g 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.03mg 0.211mg 0%
Threonine 0.133mg 0.601mg 0%
Isoleucine 0.093mg 0.751mg 0%
Leucine 0.166mg 1.473mg 0%
Lysine 0.134mg 0.568mg 0%
Methionine 0.02mg 0.157mg 0%
Phenylalanine 0.114mg 1.132mg 0%
Valine 0.137mg 0.855mg 0%
Histidine 0.04mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +2056.7%
Contains more ProteinProtein +819.6%
Contains more FatsFats +49830%
Contains more CarbsCarbs +1570.5%
Contains more OtherOther +146.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +394287.5%
Contains more Poly. FatPolyunsaturated fat +35125.7%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Almonds
Almonds vs Brazil nut
Brazil nut
Almonds
Almonds vs Pistachio
Pistachio
Almonds
Almonds vs Hazelnut
Hazelnut

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.