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  6. Watercress vs. Olive oil

Watercress vs. Olive oil — In-Depth Nutrition Comparison

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The main differences between Watercress and Olive oil

  • Watercress has more Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Manganese, Vitamin B6, Potassium, and Vitamin B2, however, Olive oil has more Vitamin E .
  • Daily need coverage for Vitamin K from Watercress is 158% higher.
  • Watercress is lower in Saturated Fat.

Food types used in this article are Watercress, raw and Oil, olive, salad or cooking.

Infographic

Watercress vs Olive oil 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.
Watercress
Watercress
8
:
2
Olive oil
Olive oil
Contains more Calcium +11900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +32900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains more Iron +180%
Contains less Sodium -95.1%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +11900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +32900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains more Iron +180%
Contains less Sodium -95.1%

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.
Watercress
Watercress
9
:
1
Olive oil
Olive oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +315.3%
Contains more Vitamin E +1335%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +315.3%
Contains more Vitamin E +1335%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +99900%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +99900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +911912.5%
Contains more Polyunsaturated fat +29965.7%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +911912.5%
Contains more Polyunsaturated fat +29965.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Olive oil Opinion
Net carbs 0.79g 0g Watercress
Protein 2.3g 0g Watercress
Fats 0.1g 100g Olive oil
Carbs 1.29g 0g Watercress
Calories 11kcal 884kcal Olive oil
Sugar 0.2g 0g Olive oil
Fiber 0.5g 0g Watercress
Calcium 120mg 1mg Watercress
Iron 0.2mg 0.56mg Olive oil
Magnesium 21mg 0mg Watercress
Phosphorus 60mg 0mg Watercress
Potassium 330mg 1mg Watercress
Sodium 41mg 2mg Olive oil
Zinc 0.11mg 0mg Watercress
Copper 0.077mg 0mg Watercress
Manganese 0.244mg 0mg Watercress
Selenium 0.9µg 0µg Watercress
Vitamin A 3191IU 0IU Watercress
Vitamin A RAE 160µg 0µg Watercress
Vitamin E 1mg 14.35mg Olive oil
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0mg Watercress
Vitamin B2 0.12mg 0mg Watercress
Vitamin B3 0.2mg 0mg Watercress
Vitamin B5 0.31mg 0mg Watercress
Vitamin B6 0.129mg 0mg Watercress
Folate 9µg 0µg Watercress
Vitamin K 250µg 60.2µg Watercress
Tryptophan 0.03mg 0mg Watercress
Threonine 0.133mg 0mg Watercress
Isoleucine 0.093mg 0mg Watercress
Leucine 0.166mg 0mg Watercress
Lysine 0.134mg 0mg Watercress
Methionine 0.02mg 0mg Watercress
Phenylalanine 0.114mg 0mg Watercress
Valine 0.137mg 0mg Watercress
Histidine 0.04mg 0mg Watercress
Saturated Fat 0.027g 13.808g Watercress
Monounsaturated Fat 0.008g 72.961g Olive oil
Polyunsaturated fat 0.035g 10.523g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Olive oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
91%
Watercress
36%
Olive oil
Minerals Daily Need Coverage Score
18%
Watercress
2%
Olive oil

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 13.781g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.4)
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 Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.