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  6. Watercress vs. Apple

Watercress vs. Apple — In-Depth Nutrition Comparison

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The main differences between Watercress and Apple

  • Watercress has more Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Manganese, Vitamin B2, Phosphorus, Vitamin B6, and Potassium, however, Apple has more Fiber.
  • Daily need coverage for Vitamin K from Watercress is 206% higher.
  • Apple has 53 times less Vitamin A RAE than Watercress. Watercress has 160µg of Vitamin A RAE, while Apple has 3µg.

Food types used in this article are Watercress, raw and Apples, raw, with skin.

Infographic

Watercress vs Apple 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.
Watercress
Watercress
9
:
1
Apple
Apple
Contains more Calcium +1900%
Contains more Iron +66.7%
Contains more Magnesium +320%
Contains more Phosphorus +445.5%
Contains more Potassium +208.4%
Contains more Zinc +175%
Contains more Copper +185.2%
Contains more Manganese +597.1%
Contains more Selenium +∞%
Contains less Sodium -97.6%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +1900%
Contains more Iron +66.7%
Contains more Magnesium +320%
Contains more Phosphorus +445.5%
Contains more Potassium +208.4%
Contains more Zinc +175%
Contains more Copper +185.2%
Contains more Manganese +597.1%
Contains more Selenium +∞%
Contains less Sodium -97.6%

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.
Watercress
Watercress
10
:
0
Apple
Apple
Contains more Vitamin A +5809.3%
Contains more Vitamin E +455.6%
Contains more Vitamin C +834.8%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B5 +408.2%
Contains more Vitamin B6 +214.6%
Contains more Folate +200%
Contains more Vitamin K +11263.6%
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%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +5809.3%
Contains more Vitamin E +455.6%
Contains more Vitamin C +834.8%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B5 +408.2%
Contains more Vitamin B6 +214.6%
Contains more Folate +200%
Contains more Vitamin K +11263.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
3
:
2
Apple
Apple
Contains more Protein +784.6%
Contains more Water +11.2%
Contains more Other +500%
Contains more Fats +70%
Contains more Carbs +970.5%
Equal in Water - 85.56
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +784.6%
Contains more Water +11.2%
Contains more Other +500%
Contains more Fats +70%
Contains more Carbs +970.5%
Equal in Water - 85.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
2
:
1
Apple
Apple
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +45.7%
Equal in Saturated Fat - 0.028
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +14.3%
Contains more Polyunsaturated fat +45.7%
Equal in Saturated Fat - 0.028

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Apple Opinion
Net carbs 0.79g 11.41g Apple
Protein 2.3g 0.26g Watercress
Fats 0.1g 0.17g Apple
Carbs 1.29g 13.81g Apple
Calories 11kcal 52kcal Apple
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 0.2g 10.39g Watercress
Fiber 0.5g 2.4g Apple
Calcium 120mg 6mg Watercress
Iron 0.2mg 0.12mg Watercress
Magnesium 21mg 5mg Watercress
Phosphorus 60mg 11mg Watercress
Potassium 330mg 107mg Watercress
Sodium 41mg 1mg Apple
Zinc 0.11mg 0.04mg Watercress
Copper 0.077mg 0.027mg Watercress
Manganese 0.244mg 0.035mg Watercress
Selenium 0.9µg 0µg Watercress
Vitamin A 3191IU 54IU Watercress
Vitamin A RAE 160µg 3µg Watercress
Vitamin E 1mg 0.18mg Watercress
Vitamin C 43mg 4.6mg Watercress
Vitamin B1 0.09mg 0.017mg Watercress
Vitamin B2 0.12mg 0.026mg Watercress
Vitamin B3 0.2mg 0.091mg Watercress
Vitamin B5 0.31mg 0.061mg Watercress
Vitamin B6 0.129mg 0.041mg Watercress
Folate 9µg 3µg Watercress
Vitamin K 250µg 2.2µg Watercress
Tryptophan 0.03mg 0.001mg Watercress
Threonine 0.133mg 0.006mg Watercress
Isoleucine 0.093mg 0.006mg Watercress
Leucine 0.166mg 0.013mg Watercress
Lysine 0.134mg 0.012mg Watercress
Methionine 0.02mg 0.001mg Watercress
Phenylalanine 0.114mg 0.006mg Watercress
Valine 0.137mg 0.012mg Watercress
Histidine 0.04mg 0.005mg Watercress
Saturated Fat 0.027g 0.028g Watercress
Monounsaturated Fat 0.008g 0.007g Watercress
Polyunsaturated fat 0.035g 0.051g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Apple
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
91%
Watercress
5%
Apple
Minerals Daily Need Coverage Score
18%
Watercress
4%
Apple

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 10.19g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 4)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
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?
Apple
Apple contains less Sodium (difference - 40mg)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.