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  6. Watercress vs. Avocado

Watercress vs. Avocado — In-Depth Nutrition Comparison

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How are watercress and avocados different?

  • Watercress is richer in vitamin K, vitamin A, vitamin C, and calcium, while avocados are higher in fiber, vitamin B5, folate, copper, and vitamin B6.
  • Watercress covers your daily need for vitamin K, 191% more than avocados.
  • Watercress contains 22 times more vitamin A than avocados. Watercress contains 3191 IU of vitamin A, while avocados contain 146 IU.
  • Watercress is lower in saturated fat.

Watercress, raw and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Watercress vs Avocado 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +900%
Contains more PhosphorusPhosphorus +15.4%
Contains more ManganeseManganese +71.8%
Contains more SeleniumSelenium +125%
Contains more MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +47%
Contains more IronIron +175%
Contains more CopperCopper +146.8%
Contains more ZincZinc +481.8%
Contains less SodiumSodium -82.9%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin CVitamin C +330%
Contains more Vitamin AVitamin A +2185.7%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin KVitamin K +1090.5%
Contains more Vitamin EVitamin E +107%
Contains more Vitamin B3Vitamin B3 +769%
Contains more Vitamin B5Vitamin B5 +348.1%
Contains more Vitamin B6Vitamin B6 +99.2%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Avocado DV% diff.
Vitamin K 250µg 21µg 191%
Vitamin C 43mg 10mg 37%
Fiber 0.5g 6.7g 25%
Monounsaturated fat 0.008g 9.799g 24%
Fats 0.1g 14.66g 22%
Vitamin B5 0.31mg 1.389mg 22%
Folate 9µg 81µg 18%
Vitamin A 160µg 7µg 17%
Copper 0.077mg 0.19mg 13%
Polyunsaturated fat 0.035g 1.816g 12%
Calcium 120mg 12mg 11%
Vitamin B3 0.2mg 1.738mg 10%
Vitamin B6 0.129mg 0.257mg 10%
Saturated fat 0.027g 2.126g 10%
Calories 11kcal 160kcal 7%
Vitamin E 1mg 2.07mg 7%
Potassium 330mg 485mg 5%
Zinc 0.11mg 0.64mg 5%
Iron 0.2mg 0.55mg 4%
Manganese 0.244mg 0.142mg 4%
Carbs 1.29g 8.53g 2%
Magnesium 21mg 29mg 2%
Vitamin B1 0.09mg 0.067mg 2%
Protein 2.3g 2g 1%
Phosphorus 60mg 52mg 1%
Sodium 41mg 7mg 1%
Selenium 0.9µg 0.4µg 1%
Vitamin B2 0.12mg 0.13mg 1%
Choline 9mg 14.2mg 1%
Net carbs 0.79g 1.83g N/A
Sugar 0.2g 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.03mg 0.025mg 0%
Threonine 0.133mg 0.073mg 0%
Isoleucine 0.093mg 0.084mg 0%
Leucine 0.166mg 0.143mg 0%
Lysine 0.134mg 0.132mg 0%
Methionine 0.02mg 0.038mg 0%
Phenylalanine 0.114mg 0.097mg 0%
Valine 0.137mg 0.107mg 0%
Histidine 0.04mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +15%
Contains more WaterWater +29.9%
Contains more FatsFats +14560%
Contains more CarbsCarbs +561.2%
Contains more OtherOther +31.7%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +122387.5%
Contains more Poly. FatPolyunsaturated fat +5088.6%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.