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  6. Watercress vs. Cherry

Watercress vs. Cherry — In-Depth Nutrition Comparison

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The main differences between watercress and cherries

  • Cherries contain less vitamin K, vitamin A, vitamin C, calcium, vitamin B6, phosphorus, vitamin E, vitamin B2, and manganese than watercress.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Cherries have 14 times less vitamin E than watercress. Watercress has 1mg of vitamin E, while cherries have 0.07mg.

Food types used in this article are Watercress, raw and Cherries, sour, red, raw.

Infographic

Watercress vs Cherry 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%
Cherry
Cherry
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +90.8%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +117.9%
Contains more SeleniumSelenium +∞%
Contains more IronIron +60%
Contains more CopperCopper +35.1%
Contains less SodiumSodium -92.7%
~equal in Zinc ~0.1mg

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%
Cherry
Cherry
1
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 33% 21% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
Contains more Vitamin CVitamin C +330%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +1328.6%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +116.8%
Contains more Vitamin B6Vitamin B6 +193.2%
Contains more Vitamin KVitamin K +11804.8%
Contains more FolateFolate +12.5%
Contains more CholineCholine +47.5%
Contains more Vitamin B3Vitamin B3 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Cherry DV% diff.
Vitamin K 250µg 2.1µg 207%
Vitamin C 43mg 10mg 37%
Vitamin A 160µg 64µg 11%
Calcium 120mg 16mg 10%
Vitamin B6 0.129mg 0.044mg 7%
Phosphorus 60mg 15mg 6%
Vitamin B2 0.12mg 0.04mg 6%
Manganese 0.244mg 0.112mg 6%
Vitamin E 1mg 0.07mg 6%
Vitamin B1 0.09mg 0.03mg 5%
Potassium 330mg 173mg 5%
Fructose 3.51g 4%
Fiber 0.5g 1.6g 4%
Carbs 1.29g 12.18g 4%
Copper 0.077mg 0.104mg 3%
Magnesium 21mg 9mg 3%
Vitamin B5 0.31mg 0.143mg 3%
Protein 2.3g 1g 3%
Calories 11kcal 50kcal 2%
Selenium 0.9µg 0µg 2%
Iron 0.2mg 0.32mg 2%
Sodium 41mg 3mg 2%
Vitamin B3 0.2mg 0.4mg 1%
Choline 9mg 6.1mg 1%
Fats 0.1g 0.3g 0%
Net carbs 0.79g 10.58g N/A
Sugar 0.2g 8.49g N/A
Zinc 0.11mg 0.1mg 0%
Folate 9µg 8µg 0%
Saturated fat 0.027g 0.068g 0%
Monounsaturated fat 0.008g 0.082g 0%
Polyunsaturated fat 0.035g 0.09g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 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
Cherry
Cherry
2
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more ProteinProtein +130%
Contains more OtherOther +207.7%
Contains more FatsFats +200%
Contains more CarbsCarbs +844.2%
~equal in Water ~86.13g

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
Cherry
Cherry
2
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains less Sat. FatSaturated fat -60.3%
Contains more Mono. FatMonounsaturated fat +925%
Contains more Poly. FatPolyunsaturated fat +157.1%

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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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.