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  6. Watercress vs. Dried fruit

Watercress vs. Dried fruit — In-Depth Nutrition Comparison

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Summary of differences between watercress and dried fruit

  • Watercress has more vitamin K, vitamin C, and calcium, while dried fruit has more iron, copper, fiber, potassium, vitamin E, vitamin B3, and vitamin A.
  • Watercress covers your daily need for vitamin K, 206% more than dried fruit.
  • Watercress contains 43 times more vitamin C than dried fruit. While watercress contains 43mg of vitamin C, dried fruit contains only 1mg.

These are the specific foods used in this comparison Watercress, raw and Apricots, dried, sulfured, uncooked.

Infographic

Watercress vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +118.2%
Contains more MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +252.1%
Contains more IronIron +1230%
Contains more CopperCopper +345.5%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +18.3%
Contains less SodiumSodium -75.6%
Contains more SeleniumSelenium +144.4%
~equal in Manganese ~0.235mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin KVitamin K +7964.5%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin EVitamin E +333%
Contains more Vitamin B3Vitamin B3 +1194.5%
Contains more Vitamin B5Vitamin B5 +66.5%
Contains more Vitamin B6Vitamin B6 +10.9%
Contains more FolateFolate +11.1%
Contains more CholineCholine +54.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Dried fruit DV% diff.
Vitamin K 250µg 3.1µg 206%
Vitamin C 43mg 1mg 47%
Iron 0.2mg 2.66mg 31%
Copper 0.077mg 0.343mg 30%
Fiber 0.5g 7.3g 27%
Potassium 330mg 1162mg 24%
Vitamin E 1mg 4.33mg 22%
Carbs 1.29g 62.64g 20%
Fructose 12.47g 16%
Vitamin B3 0.2mg 2.589mg 15%
Calories 11kcal 241kcal 12%
Calcium 120mg 55mg 7%
Vitamin B1 0.09mg 0.015mg 6%
Vitamin B5 0.31mg 0.516mg 4%
Vitamin B2 0.12mg 0.074mg 4%
Zinc 0.11mg 0.39mg 3%
Magnesium 21mg 32mg 3%
Phosphorus 60mg 71mg 2%
Vitamin A 160µg 180µg 2%
Selenium 0.9µg 2.2µg 2%
Protein 2.3g 3.39g 2%
Choline 9mg 13.9mg 1%
Vitamin B6 0.129mg 0.143mg 1%
Fats 0.1g 0.51g 1%
Sodium 41mg 10mg 1%
Net carbs 0.79g 55.34g N/A
Sugar 0.2g 53.44g N/A
Starch 0.35g 0%
Manganese 0.244mg 0.235mg 0%
Folate 9µg 10µg 0%
Saturated fat 0.027g 0.017g 0%
Monounsaturated fat 0.008g 0.074g 0%
Polyunsaturated fat 0.035g 0.074g 0%
Tryptophan 0.03mg 0.016mg 0%
Threonine 0.133mg 0.073mg 0%
Isoleucine 0.093mg 0.063mg 0%
Leucine 0.166mg 0.105mg 0%
Lysine 0.134mg 0.083mg 0%
Methionine 0.02mg 0.015mg 0%
Phenylalanine 0.114mg 0.062mg 0%
Valine 0.137mg 0.078mg 0%
Histidine 0.04mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +207.9%
Contains more ProteinProtein +47.4%
Contains more FatsFats +410%
Contains more CarbsCarbs +4755.8%
Contains more OtherOther +114.2%

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% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +825%
Contains more Poly. FatPolyunsaturated fat +111.4%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.