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  6. Watercress vs. Cranberries

Watercress vs. Cranberries — In-Depth Nutrition Comparison

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How are watercress and cranberries different?

  • Watercress is higher in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, potassium, phosphorus, vitamin B1, and vitamin B6; however, cranberries are richer in fiber.
  • Daily need coverage for vitamin K for watercress is 204% higher.
  • Watercress contains 51 times more vitamin A than cranberries. While watercress contains 3191IU of vitamin A, cranberries contain only 63IU.
  • Watercress has a lower glycemic index (32) than cranberries (45).

Watercress, raw and Cranberries, raw are the varieties used in this article.

Infographic

Watercress vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +312.5%
Contains more CopperCopper +37.5%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +445.5%
Contains more SeleniumSelenium +800%
Contains more IronIron +15%
Contains less SodiumSodium -95.1%
~equal in Manganese ~0.267mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +207.1%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +98%
Contains more Vitamin B6Vitamin B6 +126.3%
Contains more Vitamin KVitamin K +4900%
Contains more FolateFolate +800%
Contains more CholineCholine +63.6%
Contains more Vitamin EVitamin E +32%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Cranberries DV% diff.
Vitamin K 250µg 5µg 204%
Vitamin C 43mg 14mg 32%
Vitamin A 160µg 3µg 17%
Fiber 0.5g 3.6g 12%
Calcium 120mg 8mg 11%
Vitamin B2 0.12mg 0.02mg 8%
Vitamin B1 0.09mg 0.012mg 7%
Potassium 330mg 80mg 7%
Phosphorus 60mg 11mg 7%
Vitamin B6 0.129mg 0.057mg 6%
Carbs 1.29g 11.97g 4%
Magnesium 21mg 6mg 4%
Protein 2.3g 0.46g 4%
Folate 9µg 1µg 2%
Vitamin E 1mg 1.32mg 2%
Calories 11kcal 46kcal 2%
Sodium 41mg 2mg 2%
Copper 0.077mg 0.056mg 2%
Choline 9mg 5.5mg 1%
Vitamin B3 0.2mg 0.101mg 1%
Fructose 0.67g 1%
Manganese 0.244mg 0.267mg 1%
Selenium 0.9µg 0.1µg 1%
Fats 0.1g 0.13g 0%
Net carbs 0.79g 8.37g N/A
Iron 0.2mg 0.23mg 0%
Sugar 0.2g 4.27g N/A
Zinc 0.11mg 0.09mg 0%
Vitamin B5 0.31mg 0.295mg 0%
Saturated fat 0.027g 0.008g 0%
Monounsaturated fat 0.008g 0.018g 0%
Polyunsaturated fat 0.035g 0.055g 0%
Tryptophan 0.03mg 0.003mg 0%
Threonine 0.133mg 0.028mg 0%
Isoleucine 0.093mg 0.033mg 0%
Leucine 0.166mg 0.053mg 0%
Lysine 0.134mg 0.039mg 0%
Methionine 0.02mg 0.003mg 0%
Phenylalanine 0.114mg 0.036mg 0%
Valine 0.137mg 0.045mg 0%
Histidine 0.04mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +400%
Contains more OtherOther +900%
Contains more FatsFats +30%
Contains more CarbsCarbs +827.9%
~equal in Water ~87.32g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated fat +57.1%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.