Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Plum

Watercress vs. Plum — In-Depth Nutrition Comparison

Compare

Significant differences between watercress and plums

  • The amount of vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B6, vitamin B2, phosphorus, vitamin B1, and potassium in watercress is higher than in plums.
  • Watercress covers your daily vitamin K needs 203% more than plums.
  • Plums have 20 times less calcium than watercress. Watercress has 120mg of calcium, while plums have 6mg.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Plums, raw.

Infographic

Watercress vs Plum 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%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +110.2%
Contains more IronIron +17.6%
Contains more CopperCopper +35.1%
Contains more PhosphorusPhosphorus +275%
Contains more ManganeseManganese +369.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~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%
Plum
Plum
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +352.6%
Contains more Vitamin AVitamin A +841.2%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +221.4%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B5Vitamin B5 +129.6%
Contains more Vitamin B6Vitamin B6 +344.8%
Contains more Vitamin KVitamin K +3806.3%
Contains more FolateFolate +80%
Contains more CholineCholine +373.7%
Contains more Vitamin B3Vitamin B3 +108.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Plum DV% diff.
Vitamin K 250µg 6.4µg 203%
Vitamin C 43mg 9.5mg 37%
Vitamin A 160µg 17µg 16%
Calcium 120mg 6mg 11%
Vitamin B6 0.129mg 0.029mg 8%
Manganese 0.244mg 0.052mg 8%
Vitamin B2 0.12mg 0.026mg 7%
Phosphorus 60mg 16mg 6%
Vitamin B1 0.09mg 0.028mg 5%
Potassium 330mg 157mg 5%
Vitamin E 1mg 0.26mg 5%
Vitamin B5 0.31mg 0.135mg 4%
Fructose 3.07g 4%
Fiber 0.5g 1.4g 4%
Carbs 1.29g 11.42g 3%
Protein 2.3g 0.7g 3%
Magnesium 21mg 7mg 3%
Calories 11kcal 46kcal 2%
Sodium 41mg 0mg 2%
Copper 0.077mg 0.057mg 2%
Selenium 0.9µg 0µg 2%
Folate 9µg 5µg 1%
Choline 9mg 1.9mg 1%
Vitamin B3 0.2mg 0.417mg 1%
Fats 0.1g 0.28g 0%
Net carbs 0.79g 10.02g N/A
Iron 0.2mg 0.17mg 0%
Sugar 0.2g 9.92g N/A
Zinc 0.11mg 0.1mg 0%
Saturated fat 0.027g 0.017g 0%
Monounsaturated fat 0.008g 0.134g 0%
Polyunsaturated fat 0.035g 0.044g 0%
Tryptophan 0.03mg 0.009mg 0%
Threonine 0.133mg 0.01mg 0%
Isoleucine 0.093mg 0.014mg 0%
Leucine 0.166mg 0.015mg 0%
Lysine 0.134mg 0.016mg 0%
Methionine 0.02mg 0.008mg 0%
Phenylalanine 0.114mg 0.014mg 0%
Valine 0.137mg 0.016mg 0%
Histidine 0.04mg 0.009mg 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
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +228.6%
Contains more OtherOther +224.3%
Contains more FatsFats +180%
Contains more CarbsCarbs +785.3%
~equal in Water ~87.23g

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
Plum
Plum
3
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +1575%
Contains more Poly. FatPolyunsaturated fat +25.7%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Plum
Plum vs Prunes
Prunes
Plum
Plum vs Peach
Peach
Plum
Plum vs Quince
Quince

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.