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  6. Watercress vs. Banana

Watercress vs. Banana — In-Depth Nutrition Comparison

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Differences between watercress and bananas

  • Watercress is higher in vitamin K, vitamin A, vitamin C, calcium, vitamin E, and phosphorus; however, bananas are richer in vitamin B6 and fiber.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has 50 times more vitamin A than bananas. While watercress has 3191IU of vitamin A, bananas have only 64IU.
  • Watercress has less sugar.
  • Watercress has a lower glycemic index (32) than bananas (48).

The food types used in this comparison are Watercress, raw and Bananas, raw.

Infographic

Watercress vs Banana 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%
Banana
Banana
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more CalciumCalcium +2300%
Contains more PhosphorusPhosphorus +172.7%
Contains more MagnesiumMagnesium +28.6%
Contains more IronIron +30%
Contains more ZincZinc +36.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +10.7%
Contains more SeleniumSelenium +11.1%
~equal in Potassium ~358mg
~equal in Copper ~0.078mg

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%
Banana
Banana
3
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin CVitamin C +394.3%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B2Vitamin B2 +64.4%
Contains more Vitamin KVitamin K +49900%
Contains more Vitamin B3Vitamin B3 +232.5%
Contains more Vitamin B6Vitamin B6 +184.5%
Contains more FolateFolate +122.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.334mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.8mg

All nutrients comparison - raw data values

Nutrient Watercress Banana DV% diff.
Vitamin K 250µg 0.5µg 208%
Vitamin C 43mg 8.7mg 38%
Vitamin B6 0.129mg 0.367mg 18%
Vitamin A 160µg 3µg 17%
Calcium 120mg 5mg 12%
Fiber 0.5g 2.6g 8%
Carbs 1.29g 22.84g 7%
Fructose 4.85g 6%
Vitamin E 1mg 0.1mg 6%
Phosphorus 60mg 22mg 5%
Vitamin B1 0.09mg 0.031mg 5%
Calories 11kcal 89kcal 4%
Vitamin B2 0.12mg 0.073mg 4%
Folate 9µg 20µg 3%
Vitamin B3 0.2mg 0.665mg 3%
Starch 5.38g 2%
Sodium 41mg 1mg 2%
Protein 2.3g 1.09g 2%
Iron 0.2mg 0.26mg 1%
Potassium 330mg 358mg 1%
Magnesium 21mg 27mg 1%
Manganese 0.244mg 0.27mg 1%
Fats 0.1g 0.33g 0%
Net carbs 0.79g 20.24g N/A
Sugar 0.2g 12.23g N/A
Copper 0.077mg 0.078mg 0%
Zinc 0.11mg 0.15mg 0%
Selenium 0.9µg 1µg 0%
Vitamin B5 0.31mg 0.334mg 0%
Choline 9mg 9.8mg 0%
Saturated fat 0.027g 0.112g 0%
Monounsaturated fat 0.008g 0.032g 0%
Polyunsaturated fat 0.035g 0.073g 0%
Tryptophan 0.03mg 0.009mg 0%
Threonine 0.133mg 0.028mg 0%
Isoleucine 0.093mg 0.028mg 0%
Leucine 0.166mg 0.068mg 0%
Lysine 0.134mg 0.05mg 0%
Methionine 0.02mg 0.008mg 0%
Phenylalanine 0.114mg 0.049mg 0%
Valine 0.137mg 0.047mg 0%
Histidine 0.04mg 0.077mg 0%

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
Banana
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +111%
Contains more WaterWater +27%
Contains more OtherOther +44.6%
Contains more FatsFats +230%
Contains more CarbsCarbs +1670.5%

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
Banana
Banana
2
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated fat -75.9%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +108.6%

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.