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  6. Watercress vs. Carrot

Watercress vs. Carrot — In-Depth Nutrition Comparison

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A recap on differences between watercress and carrots

  • Watercress has more vitamin K, vitamin C, and calcium; however, carrots are higher in vitamin A and fiber.
  • Carrots cover your daily vitamin A needs 270% more than watercress.
  • Carrots contain 19 times less vitamin K than watercress. Watercress contains 250µg of vitamin K, while carrots contain 13.2µg.
  • Watercress has less sugar.

Food varieties used in this article are Watercress, raw and Carrots, raw.

Infographic

Watercress vs Carrot 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%
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +263.6%
Contains more CopperCopper +71.1%
Contains more PhosphorusPhosphorus +71.4%
Contains less SodiumSodium -40.6%
Contains more ManganeseManganese +70.6%
Contains more SeleniumSelenium +800%
Contains more IronIron +50%
Contains more ZincZinc +118.2%
~equal in Potassium ~320mg

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%
Carrot
Carrot
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +628.8%
Contains more Vitamin EVitamin E +51.5%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +106.9%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more Vitamin KVitamin K +1793.9%
Contains more Vitamin AVitamin A +421.9%
Contains more Vitamin B3Vitamin B3 +391.5%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.8mg

All nutrients comparison - raw data values

Nutrient Watercress Carrot DV% diff.
Vitamin K 250µg 13.2µg 197%
Vitamin A 160µg 835µg 75%
Vitamin C 43mg 5.9mg 41%
Calcium 120mg 33mg 9%
Fiber 0.5g 2.8g 9%
Vitamin B3 0.2mg 0.983mg 5%
Vitamin B2 0.12mg 0.058mg 5%
Phosphorus 60mg 35mg 4%
Manganese 0.244mg 0.143mg 4%
Copper 0.077mg 0.045mg 4%
Folate 9µg 19µg 3%
Carbs 1.29g 9.58g 3%
Protein 2.3g 0.93g 3%
Calories 11kcal 41kcal 2%
Vitamin E 1mg 0.66mg 2%
Vitamin B1 0.09mg 0.066mg 2%
Magnesium 21mg 12mg 2%
Sodium 41mg 69mg 1%
Polyunsaturated fat 0.035g 0.117g 1%
Starch 1.43g 1%
Vitamin B6 0.129mg 0.138mg 1%
Vitamin B5 0.31mg 0.273mg 1%
Fructose 0.55g 1%
Zinc 0.11mg 0.24mg 1%
Selenium 0.9µg 0.1µg 1%
Iron 0.2mg 0.3mg 1%
Fats 0.1g 0.24g 0%
Net carbs 0.79g 6.78g N/A
Potassium 330mg 320mg 0%
Sugar 0.2g 4.74g N/A
Saturated fat 0.027g 0.037g 0%
Choline 9mg 8.8mg 0%
Monounsaturated fat 0.008g 0.014g 0%
Tryptophan 0.03mg 0.012mg 0%
Threonine 0.133mg 0.191mg 0%
Isoleucine 0.093mg 0.077mg 0%
Leucine 0.166mg 0.102mg 0%
Lysine 0.134mg 0.101mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.114mg 0.061mg 0%
Valine 0.137mg 0.069mg 0%
Histidine 0.04mg 0.04mg 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
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +147.3%
Contains more OtherOther +25%
Contains more FatsFats +140%
Contains more CarbsCarbs +642.6%
~equal in Water ~88.29g

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
Carrot
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +234.3%

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.