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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
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
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
18%
29%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 63.15g)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 10)
Which food is cheaper?
Watercress is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.