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  6. Watercress vs. Bell pepper

Watercress vs. Bell pepper — In-Depth Nutrition Comparison

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The main differences between Watercress and Bell pepper

  • Watercress has more Vitamin K, Vitamin A RAE, Calcium, Vitamin B2, Phosphorus, and Manganese, however, Bell pepper has more Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin K from Watercress is 202% higher.
  • Bell pepper has 12 times less Calcium than Watercress. Watercress has 120mg of Calcium, while Bell pepper has 10mg.

Food types used in this article are Watercress, raw and Peppers, sweet, green, raw.

Infographic

Watercress vs Bell pepper 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
7
:
3
Bell pepper
Bell pepper
Contains more Calcium +1100%
Contains more Magnesium +110%
Contains more Phosphorus +200%
Contains more Potassium +88.6%
Contains more Copper +16.7%
Contains more Manganese +100%
Contains more Selenium +∞%
Contains more Iron +70%
Contains less Sodium -92.7%
Contains more Zinc +18.2%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +1100%
Contains more Magnesium +110%
Contains more Phosphorus +200%
Contains more Potassium +88.6%
Contains more Copper +16.7%
Contains more Manganese +100%
Contains more Selenium +∞%
Contains more Iron +70%
Contains less Sodium -92.7%
Contains more Zinc +18.2%

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
6
:
4
Bell pepper
Bell pepper
Contains more Vitamin A +762.4%
Contains more Vitamin E +170.3%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B5 +213.1%
Contains more Vitamin K +3278.4%
Contains more Vitamin C +87%
Contains more Vitamin B3 +140%
Contains more Vitamin B6 +73.6%
Contains more Folate +11.1%
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%
Bell pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Vitamin A +762.4%
Contains more Vitamin E +170.3%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B5 +213.1%
Contains more Vitamin K +3278.4%
Contains more Vitamin C +87%
Contains more Vitamin B3 +140%
Contains more Vitamin B6 +73.6%
Contains more Folate +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
3
:
2
Bell pepper
Bell pepper
Contains more Protein +167.4%
Contains more Other +172.7%
Contains more Fats +70%
Contains more Carbs +259.7%
Equal in Water - 93.89
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Protein +167.4%
Contains more Other +172.7%
Contains more Fats +70%
Contains more Carbs +259.7%
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
1
Bell pepper
Bell pepper
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +77.1%
Equal in Monounsaturated Fat - 0.008
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +77.1%
Equal in Monounsaturated Fat - 0.008

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Bell pepper Opinion
Net carbs 0.79g 2.94g Bell pepper
Protein 2.3g 0.86g Watercress
Fats 0.1g 0.17g Bell pepper
Carbs 1.29g 4.64g Bell pepper
Calories 11kcal 20kcal Bell pepper
Fructose 1.12g Bell pepper
Sugar 0.2g 2.4g Watercress
Fiber 0.5g 1.7g Bell pepper
Calcium 120mg 10mg Watercress
Iron 0.2mg 0.34mg Bell pepper
Magnesium 21mg 10mg Watercress
Phosphorus 60mg 20mg Watercress
Potassium 330mg 175mg Watercress
Sodium 41mg 3mg Bell pepper
Zinc 0.11mg 0.13mg Bell pepper
Copper 0.077mg 0.066mg Watercress
Manganese 0.244mg 0.122mg Watercress
Selenium 0.9µg 0µg Watercress
Vitamin A 3191IU 370IU Watercress
Vitamin A RAE 160µg 18µg Watercress
Vitamin E 1mg 0.37mg Watercress
Vitamin C 43mg 80.4mg Bell pepper
Vitamin B1 0.09mg 0.057mg Watercress
Vitamin B2 0.12mg 0.028mg Watercress
Vitamin B3 0.2mg 0.48mg Bell pepper
Vitamin B5 0.31mg 0.099mg Watercress
Vitamin B6 0.129mg 0.224mg Bell pepper
Folate 9µg 10µg Bell pepper
Vitamin K 250µg 7.4µg Watercress
Tryptophan 0.03mg 0.012mg Watercress
Threonine 0.133mg 0.036mg Watercress
Isoleucine 0.093mg 0.024mg Watercress
Leucine 0.166mg 0.036mg Watercress
Lysine 0.134mg 0.039mg Watercress
Methionine 0.02mg 0.007mg Watercress
Phenylalanine 0.114mg 0.092mg Watercress
Valine 0.137mg 0.036mg Watercress
Histidine 0.04mg 0.01mg Watercress
Saturated Fat 0.027g 0.058g Watercress
Monounsaturated Fat 0.008g 0.008g
Polyunsaturated fat 0.035g 0.062g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Bell pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
34%
Bell pepper
Minerals Daily Need Coverage Score
18%
Watercress
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.031g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.3)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 38mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.