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  6. Watercress vs. Blueberry

Watercress vs. Blueberry — In-Depth Nutrition Comparison

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Differences between watercress and blueberries

  • Watercress is higher in vitamin K, vitamin A, vitamin C, calcium, potassium, phosphorus, vitamin B2, and vitamin B6; however, blueberries are richer in fiber.
  • Watercress's daily need coverage for vitamin K is 192% higher.
  • Watercress has 59 times more vitamin A than blueberries. While watercress has 3191IU of vitamin A, blueberries have only 54IU.
  • Watercress has a lower glycemic index (32) than blueberries (53).

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

Infographic

Watercress vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +328.6%
Contains more CopperCopper +35.1%
Contains more PhosphorusPhosphorus +400%
Contains more SeleniumSelenium +800%
Contains more IronIron +40%
Contains more ZincZinc +45.5%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +37.7%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin CVitamin C +343.3%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin EVitamin E +75.4%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B2Vitamin B2 +192.7%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +148.1%
Contains more Vitamin KVitamin K +1195.3%
Contains more FolateFolate +50%
Contains more CholineCholine +50%
Contains more Vitamin B3Vitamin B3 +109%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Blueberry DV% diff.
Vitamin K 250µg 19.3µg 192%
Vitamin C 43mg 9.7mg 37%
Vitamin A 160µg 3µg 17%
Calcium 120mg 6mg 11%
Fiber 0.5g 2.4g 8%
Phosphorus 60mg 12mg 7%
Potassium 330mg 77mg 7%
Fructose 4.97g 6%
Vitamin B6 0.129mg 0.052mg 6%
Vitamin B2 0.12mg 0.041mg 6%
Vitamin B5 0.31mg 0.124mg 4%
Manganese 0.244mg 0.336mg 4%
Vitamin B1 0.09mg 0.037mg 4%
Magnesium 21mg 6mg 4%
Carbs 1.29g 14.49g 4%
Vitamin E 1mg 0.57mg 3%
Protein 2.3g 0.74g 3%
Calories 11kcal 57kcal 2%
Copper 0.077mg 0.057mg 2%
Sodium 41mg 1mg 2%
Polyunsaturated fat 0.035g 0.146g 1%
Choline 9mg 6mg 1%
Folate 9µg 6µg 1%
Vitamin B3 0.2mg 0.418mg 1%
Selenium 0.9µg 0.1µg 1%
Iron 0.2mg 0.28mg 1%
Fats 0.1g 0.33g 0%
Net carbs 0.79g 12.09g N/A
Sugar 0.2g 9.96g N/A
Zinc 0.11mg 0.16mg 0%
Starch 0.03g 0%
Saturated fat 0.027g 0.028g 0%
Monounsaturated fat 0.008g 0.047g 0%
Tryptophan 0.03mg 0.003mg 0%
Threonine 0.133mg 0.02mg 0%
Isoleucine 0.093mg 0.023mg 0%
Leucine 0.166mg 0.044mg 0%
Lysine 0.134mg 0.013mg 0%
Methionine 0.02mg 0.012mg 0%
Phenylalanine 0.114mg 0.026mg 0%
Valine 0.137mg 0.031mg 0%
Histidine 0.04mg 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +210.8%
Contains more WaterWater +12.9%
Contains more OtherOther +421.7%
Contains more FatsFats +230%
Contains more CarbsCarbs +1023.3%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +487.5%
Contains more Poly. FatPolyunsaturated fat +317.1%
~equal in Saturated fat ~0.028g

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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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.