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  6. Watercress vs. Eggplant

Watercress vs. Eggplant — In-Depth Nutrition Comparison

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Significant differences between Watercress and Eggplant

  • Watercress has more Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Vitamin B2, and Phosphorus, however, Eggplant is richer in Fiber.
  • Watercress covers your daily Vitamin K needs 205% more than Eggplant.
  • Eggplant has 160 times less Vitamin A RAE than Watercress. Watercress has 160µg of Vitamin A RAE, while Eggplant has 1µg.

Specific food types used in this comparison are Watercress, raw and Eggplant, raw.

Infographic

Watercress vs Eggplant 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
6
:
4
Eggplant
Eggplant
Contains more Calcium +1233.3%
Contains more Magnesium +50%
Contains more Phosphorus +150%
Contains more Potassium +44.1%
Contains more Selenium +200%
Contains more Iron +15%
Contains less Sodium -95.1%
Contains more Zinc +45.5%
Equal in Copper - 0.081
Equal in Manganese - 0.232
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Eggplant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 10% 11% 21% 1% 5% 27% 31% 2%
Contains more Calcium +1233.3%
Contains more Magnesium +50%
Contains more Phosphorus +150%
Contains more Potassium +44.1%
Contains more Selenium +200%
Contains more Iron +15%
Contains less Sodium -95.1%
Contains more Zinc +45.5%
Equal in Copper - 0.081
Equal in Manganese - 0.232

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
8
:
2
Eggplant
Eggplant
Contains more Vitamin A +13773.9%
Contains more Vitamin E +233.3%
Contains more Vitamin C +1854.5%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +224.3%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B6 +53.6%
Contains more Vitamin K +7042.9%
Contains more Vitamin B3 +224.5%
Contains more Folate +144.4%
Equal in Vitamin B5 - 0.281
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%
Eggplant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 8% 10% 9% 13% 17% 20% 17% 0% 9%
Contains more Vitamin A +13773.9%
Contains more Vitamin E +233.3%
Contains more Vitamin C +1854.5%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +224.3%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B6 +53.6%
Contains more Vitamin K +7042.9%
Contains more Vitamin B3 +224.5%
Contains more Folate +144.4%
Equal in Vitamin B5 - 0.281

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
3
:
2
Eggplant
Eggplant
Contains more Protein +134.7%
Contains more Other +81.8%
Contains more Fats +80%
Contains more Carbs +355.8%
Equal in Water - 92.3
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Eggplant
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more Protein +134.7%
Contains more Other +81.8%
Contains more Fats +80%
Contains more Carbs +355.8%
Equal in Water - 92.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Eggplant
Eggplant
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +117.1%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Eggplant
27% 13% 60%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +117.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Eggplant Opinion
Net carbs 0.79g 2.88g Eggplant
Protein 2.3g 0.98g Watercress
Fats 0.1g 0.18g Eggplant
Carbs 1.29g 5.88g Eggplant
Calories 11kcal 25kcal Eggplant
Fructose 1.54g Eggplant
Sugar 0.2g 3.53g Watercress
Fiber 0.5g 3g Eggplant
Calcium 120mg 9mg Watercress
Iron 0.2mg 0.23mg Eggplant
Magnesium 21mg 14mg Watercress
Phosphorus 60mg 24mg Watercress
Potassium 330mg 229mg Watercress
Sodium 41mg 2mg Eggplant
Zinc 0.11mg 0.16mg Eggplant
Copper 0.077mg 0.081mg Eggplant
Manganese 0.244mg 0.232mg Watercress
Selenium 0.9µg 0.3µg Watercress
Vitamin A 3191IU 23IU Watercress
Vitamin A RAE 160µg 1µg Watercress
Vitamin E 1mg 0.3mg Watercress
Vitamin C 43mg 2.2mg Watercress
Vitamin B1 0.09mg 0.039mg Watercress
Vitamin B2 0.12mg 0.037mg Watercress
Vitamin B3 0.2mg 0.649mg Eggplant
Vitamin B5 0.31mg 0.281mg Watercress
Vitamin B6 0.129mg 0.084mg Watercress
Folate 9µg 22µg Eggplant
Vitamin K 250µg 3.5µg Watercress
Tryptophan 0.03mg 0.009mg Watercress
Threonine 0.133mg 0.037mg Watercress
Isoleucine 0.093mg 0.045mg Watercress
Leucine 0.166mg 0.064mg Watercress
Lysine 0.134mg 0.047mg Watercress
Methionine 0.02mg 0.011mg Watercress
Phenylalanine 0.114mg 0.043mg Watercress
Valine 0.137mg 0.053mg Watercress
Histidine 0.04mg 0.023mg Watercress
Saturated Fat 0.027g 0.034g Watercress
Monounsaturated Fat 0.008g 0.016g Eggplant
Polyunsaturated fat 0.035g 0.076g Eggplant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Eggplant
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
9%
Eggplant
Minerals Daily Need Coverage Score
18%
Watercress
12%
Eggplant

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 3.33g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
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?
Eggplant
Eggplant contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Eggplant
Eggplant is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.