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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 peppers

  • Watercress has more vitamin K, vitamin A, calcium, vitamin B2, phosphorus, and manganese; however, bell peppers have more vitamin C and vitamin B6.
  • Daily need coverage for vitamin K for watercress is 202% higher.
  • Bell peppers have 12 times less calcium than watercress. Watercress has 120mg of calcium, while bell peppers have 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.
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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +88.6%
Contains more CopperCopper +16.7%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +∞%
Contains more IronIron +70%
Contains more ZincZinc +18.2%
Contains less SodiumSodium -92.7%

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +788.9%
Contains more Vitamin EVitamin E +170.3%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B5Vitamin B5 +213.1%
Contains more Vitamin KVitamin K +3278.4%
Contains more CholineCholine +63.6%
Contains more Vitamin CVitamin C +87%
Contains more Vitamin B3Vitamin B3 +140%
Contains more Vitamin B6Vitamin B6 +73.6%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Bell pepper DV% diff.
Vitamin K 250µg 7.4µg 202%
Vitamin C 43mg 80.4mg 42%
Vitamin A 160µg 18µg 16%
Calcium 120mg 10mg 11%
Vitamin B2 0.12mg 0.028mg 7%
Vitamin B6 0.129mg 0.224mg 7%
Phosphorus 60mg 20mg 6%
Manganese 0.244mg 0.122mg 5%
Potassium 330mg 175mg 5%
Fiber 0.5g 1.7g 5%
Vitamin B5 0.31mg 0.099mg 4%
Vitamin E 1mg 0.37mg 4%
Vitamin B1 0.09mg 0.057mg 3%
Protein 2.3g 0.86g 3%
Magnesium 21mg 10mg 3%
Vitamin B3 0.2mg 0.48mg 2%
Sodium 41mg 3mg 2%
Iron 0.2mg 0.34mg 2%
Selenium 0.9µg 0µg 2%
Choline 9mg 5.5mg 1%
Fructose 1.12g 1%
Carbs 1.29g 4.64g 1%
Copper 0.077mg 0.066mg 1%
Calories 11kcal 20kcal 0%
Fats 0.1g 0.17g 0%
Net carbs 0.79g 2.94g N/A
Sugar 0.2g 2.4g N/A
Zinc 0.11mg 0.13mg 0%
Folate 9µg 10µg 0%
Saturated fat 0.027g 0.058g 0%
Monounsaturated fat 0.008g 0.008g 0%
Polyunsaturated fat 0.035g 0.062g 0%
Tryptophan 0.03mg 0.012mg 0%
Threonine 0.133mg 0.036mg 0%
Isoleucine 0.093mg 0.024mg 0%
Leucine 0.166mg 0.036mg 0%
Lysine 0.134mg 0.039mg 0%
Methionine 0.02mg 0.007mg 0%
Phenylalanine 0.114mg 0.092mg 0%
Valine 0.137mg 0.036mg 0%
Histidine 0.04mg 0.01mg 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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +167.4%
Contains more OtherOther +172.7%
Contains more FatsFats +70%
Contains more CarbsCarbs +259.7%
~equal in Water ~93.89g

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -53.4%
Contains more Poly. FatPolyunsaturated fat +77.1%
~equal in Monounsaturated fat ~0.008g

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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. 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.