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Watercress vs. Clementine — In-Depth Nutrition Comparison

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The main differences between watercress and clementine

  • Watercress has more vitamin K, manganese, calcium, vitamin B2, phosphorus, and vitamin E; however, clementine has more vitamin C.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Clementine has 11 times less manganese than watercress. Watercress has 0.244mg of manganese, while clementine has 0.023mg.
  • Clementine has a higher glycemic index than watercress.

Food types used in this article are Watercress, raw and Clementines, raw.

Infographic

Watercress vs Clementine 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% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +86.4%
Contains more IronIron +42.9%
Contains more CopperCopper +79.1%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +185.7%
Contains more ManganeseManganese +960.9%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -97.6%

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +105.3%
Contains more Vitamin B6Vitamin B6 +72%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +13.5%
Contains more Vitamin B3Vitamin B3 +218%
Contains more FolateFolate +166.7%
Contains more CholineCholine +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.086mg
~equal in Vitamin B12 ~µg

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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +170.6%
Contains more OtherOther +200%
Contains more FatsFats +50%
Contains more CarbsCarbs +831.8%
~equal in Water ~86.58g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Clementine DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin A 160µg 18%
Manganese 0.244mg 0.023mg 10%
Calcium 120mg 30mg 9%
Vitamin B2 0.12mg 0.03mg 7%
Vitamin C 43mg 48.8mg 6%
Phosphorus 60mg 21mg 6%
Fiber 0.5g 1.7g 5%
Vitamin E 1mg 0.2mg 5%
Potassium 330mg 177mg 5%
Copper 0.077mg 0.043mg 4%
Vitamin B6 0.129mg 0.075mg 4%
Carbs 1.29g 12.02g 4%
Folate 9µg 24µg 4%
Vitamin B5 0.31mg 0.151mg 3%
Vitamin B3 0.2mg 0.636mg 3%
Protein 2.3g 0.85g 3%
Magnesium 21mg 10mg 3%
Calories 11kcal 47kcal 2%
Fructose 1.64g 2%
Sodium 41mg 1mg 2%
Selenium 0.9µg 0.1µg 1%
Iron 0.2mg 0.14mg 1%
Choline 9mg 14mg 1%
Fats 0.1g 0.15g 0%
Net carbs 0.79g 10.32g N/A
Sugar 0.2g 9.18g N/A
Zinc 0.11mg 0.06mg 0%
Vitamin B1 0.09mg 0.086mg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 0.035g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Clementine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
74%
Watercress
20%
Clementine
Minerals Daily Need Coverage Score
18%
Watercress
7%
Clementine

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 8.98g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 0.027g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.