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  6. Watercress vs. Cranberry

Watercress vs. Cranberry — In-Depth Nutrition Comparison

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How are Watercress and Cranberry different?

  • Watercress is higher in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Vitamin B2, Potassium, Phosphorus, Vitamin B1, and Vitamin B6, however, Cranberry is richer in Fiber.
  • Daily need coverage for Vitamin K from Watercress is 204% higher.
  • Watercress contains 53 times more Vitamin A RAE than Cranberry. While Watercress contains 160µg of Vitamin A RAE, Cranberry contains only 3µg.

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

Infographic

Watercress vs Cranberry 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
7
:
3
Cranberry
Cranberry
Contains more Calcium +1400%
Contains more Magnesium +250%
Contains more Phosphorus +445.5%
Contains more Potassium +312.5%
Contains more Zinc +22.2%
Contains more Copper +37.5%
Contains more Selenium +800%
Contains more Iron +15%
Contains less Sodium -95.1%
Equal in Manganese - 0.267
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +1400%
Contains more Magnesium +250%
Contains more Phosphorus +445.5%
Contains more Potassium +312.5%
Contains more Zinc +22.2%
Contains more Copper +37.5%
Contains more Selenium +800%
Contains more Iron +15%
Contains less Sodium -95.1%
Equal in Manganese - 0.267

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
Cranberry
Cranberry
Contains more Vitamin A +4965.1%
Contains more Vitamin C +207.1%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +98%
Contains more Vitamin B6 +126.3%
Contains more Folate +800%
Contains more Vitamin K +4900%
Contains more Vitamin E +32%
Equal in Vitamin B5 - 0.295
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%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +4965.1%
Contains more Vitamin C +207.1%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +98%
Contains more Vitamin B6 +126.3%
Contains more Folate +800%
Contains more Vitamin K +4900%
Contains more Vitamin E +32%
Equal in Vitamin B5 - 0.295

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
3
:
2
Cranberry
Cranberry
Contains more Protein +400%
Contains more Other +900%
Contains more Fats +30%
Contains more Carbs +827.9%
Equal in Water - 87.32
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +400%
Contains more Other +900%
Contains more Fats +30%
Contains more Carbs +827.9%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
0
:
3
Cranberry
Cranberry
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +57.1%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +57.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Cranberry Opinion
Net carbs 0.79g 8.37g Cranberry
Protein 2.3g 0.46g Watercress
Fats 0.1g 0.13g Cranberry
Carbs 1.29g 11.97g Cranberry
Calories 11kcal 46kcal Cranberry
Fructose 0.67g Cranberry
Sugar 0.2g 4.27g Watercress
Fiber 0.5g 3.6g Cranberry
Calcium 120mg 8mg Watercress
Iron 0.2mg 0.23mg Cranberry
Magnesium 21mg 6mg Watercress
Phosphorus 60mg 11mg Watercress
Potassium 330mg 80mg Watercress
Sodium 41mg 2mg Cranberry
Zinc 0.11mg 0.09mg Watercress
Copper 0.077mg 0.056mg Watercress
Manganese 0.244mg 0.267mg Cranberry
Selenium 0.9µg 0.1µg Watercress
Vitamin A 3191IU 63IU Watercress
Vitamin A RAE 160µg 3µg Watercress
Vitamin E 1mg 1.32mg Cranberry
Vitamin C 43mg 14mg Watercress
Vitamin B1 0.09mg 0.012mg Watercress
Vitamin B2 0.12mg 0.02mg Watercress
Vitamin B3 0.2mg 0.101mg Watercress
Vitamin B5 0.31mg 0.295mg Watercress
Vitamin B6 0.129mg 0.057mg Watercress
Folate 9µg 1µg Watercress
Vitamin K 250µg 5µg Watercress
Tryptophan 0.03mg 0.003mg Watercress
Threonine 0.133mg 0.028mg Watercress
Isoleucine 0.093mg 0.033mg Watercress
Leucine 0.166mg 0.053mg Watercress
Lysine 0.134mg 0.039mg Watercress
Methionine 0.02mg 0.003mg Watercress
Phenylalanine 0.114mg 0.036mg Watercress
Valine 0.137mg 0.045mg Watercress
Histidine 0.04mg 0.018mg Watercress
Saturated Fat 0.027g 0.008g Cranberry
Monounsaturated Fat 0.008g 0.018g Cranberry
Polyunsaturated fat 0.035g 0.055g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Cranberry
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
11%
Cranberry
Minerals Daily Need Coverage Score
18%
Watercress
8%
Cranberry

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 4.07g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 13)
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 contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberry - 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.