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Watercress vs. Dates — In-Depth Nutrition Comparison

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How are watercress and dates different?

  • Watercress is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin E, while dates are higher in fiber, copper, iron, potassium, and vitamin B3.
  • Watercress covers your daily need for vitamin K, 206% more than dates.
  • Watercress contains 319 times more vitamin A than dates. Watercress contains 3191IU of vitamin A, while dates contain 10IU.

Watercress, raw and Dates, deglet noor types were used in this article.

Infographic

Watercress vs Dates infographic
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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%
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +207.7%
Contains more MagnesiumMagnesium +104.8%
Contains more PotassiumPotassium +98.8%
Contains more IronIron +410%
Contains more CopperCopper +167.5%
Contains more ZincZinc +163.6%
Contains less SodiumSodium -95.1%
Contains more SeleniumSelenium +233.3%
~equal in Phosphorus ~62mg
~equal in Manganese ~0.262mg

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%
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +10650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin KVitamin K +9159.3%
Contains more CholineCholine +42.9%
Contains more Vitamin B3Vitamin B3 +537%
Contains more Vitamin B5Vitamin B5 +90%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +363.3%
Contains more FatsFats +290%
Contains more CarbsCarbs +5716.3%
Contains more OtherOther +33.3%
~equal in Protein ~2.45g

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains less Sat. FatSaturated fat -15.6%
Contains more Poly. FatPolyunsaturated fat +84.2%
Contains more Mono. FatMonounsaturated fat +350%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Dates DV% diff.
Vitamin K 250µg 2.7µg 206%
Vitamin C 43mg 0.4mg 47%
Fiber 0.5g 8g 30%
Carbs 1.29g 75.03g 25%
Fructose 19.56g 24%
Vitamin A 160µg 0µg 18%
Copper 0.077mg 0.206mg 14%
Calories 11kcal 282kcal 14%
Potassium 330mg 656mg 10%
Iron 0.2mg 1.02mg 10%
Calcium 120mg 39mg 8%
Vitamin B3 0.2mg 1.274mg 7%
Vitamin B5 0.31mg 0.589mg 6%
Vitamin E 1mg 0.05mg 6%
Magnesium 21mg 43mg 5%
Selenium 0.9µg 3µg 4%
Vitamin B2 0.12mg 0.066mg 4%
Folate 9µg 19µg 3%
Vitamin B6 0.129mg 0.165mg 3%
Vitamin B1 0.09mg 0.052mg 3%
Sodium 41mg 2mg 2%
Zinc 0.11mg 0.29mg 2%
Manganese 0.244mg 0.262mg 1%
Protein 2.3g 2.45g 0%
Fats 0.1g 0.39g 0%
Net carbs 0.79g 67.03g N/A
Sugar 0.2g 63.35g N/A
Phosphorus 60mg 62mg 0%
Choline 9mg 6.3mg 0%
Saturated fat 0.027g 0.032g 0%
Monounsaturated fat 0.008g 0.036g 0%
Polyunsaturated fat 0.035g 0.019g 0%
Tryptophan 0.03mg 0.012mg 0%
Threonine 0.133mg 0.043mg 0%
Isoleucine 0.093mg 0.049mg 0%
Leucine 0.166mg 0.084mg 0%
Lysine 0.134mg 0.066mg 0%
Methionine 0.02mg 0.022mg 0%
Phenylalanine 0.114mg 0.05mg 0%
Valine 0.137mg 0.071mg 0%
Histidine 0.04mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Dates
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
12%
Dates
Minerals Daily Need Coverage Score
18%
Watercress
29%
Dates

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 63.15g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 10)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.