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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 A, vitamin C, calcium, vitamin B2, and phosphorus; however, eggplant is richer in fiber.
  • Watercress covers your daily vitamin K needs 205% more than eggplant.
  • Eggplant has 139 times less vitamin A than watercress. Watercress has 3191IU of vitamin A, while eggplant has 23IU.

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

Infographic

Watercress vs Eggplant 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 1.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +44.1%
Contains more PhosphorusPhosphorus +150%
Contains more SeleniumSelenium +200%
Contains more IronIron +15%
Contains more ZincZinc +45.5%
Contains less SodiumSodium -95.1%
~equal in Copper ~0.081mg
~equal in Manganese ~0.232mg

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 7.3% 0.33% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17% 3.8%
Contains more Vitamin CVitamin C +1854.5%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +224.3%
Contains more Vitamin B6Vitamin B6 +53.6%
Contains more Vitamin KVitamin K +7042.9%
Contains more CholineCholine +30.4%
Contains more Vitamin B3Vitamin B3 +224.5%
Contains more FolateFolate +144.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.281mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Eggplant DV% diff.
Vitamin K 250µg 3.5µg 205%
Vitamin C 43mg 2.2mg 45%
Vitamin A 160µg 1µg 18%
Calcium 120mg 9mg 11%
Fiber 0.5g 3g 10%
Vitamin B2 0.12mg 0.037mg 6%
Phosphorus 60mg 24mg 5%
Vitamin E 1mg 0.3mg 5%
Vitamin B1 0.09mg 0.039mg 4%
Folate 9µg 22µg 3%
Vitamin B6 0.129mg 0.084mg 3%
Vitamin B3 0.2mg 0.649mg 3%
Potassium 330mg 229mg 3%
Protein 2.3g 0.98g 3%
Fructose 1.54g 2%
Sodium 41mg 2mg 2%
Magnesium 21mg 14mg 2%
Carbs 1.29g 5.88g 2%
Vitamin B5 0.31mg 0.281mg 1%
Calories 11kcal 25kcal 1%
Selenium 0.9µg 0.3µg 1%
Manganese 0.244mg 0.232mg 1%
Fats 0.1g 0.18g 0%
Net carbs 0.79g 2.88g N/A
Iron 0.2mg 0.23mg 0%
Sugar 0.2g 3.53g N/A
Copper 0.077mg 0.081mg 0%
Zinc 0.11mg 0.16mg 0%
Saturated fat 0.027g 0.034g 0%
Choline 9mg 6.9mg 0%
Monounsaturated fat 0.008g 0.016g 0%
Polyunsaturated fat 0.035g 0.076g 0%
Tryptophan 0.03mg 0.009mg 0%
Threonine 0.133mg 0.037mg 0%
Isoleucine 0.093mg 0.045mg 0%
Leucine 0.166mg 0.064mg 0%
Lysine 0.134mg 0.047mg 0%
Methionine 0.02mg 0.011mg 0%
Phenylalanine 0.114mg 0.043mg 0%
Valine 0.137mg 0.053mg 0%
Histidine 0.04mg 0.023mg 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
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more ProteinProtein +134.7%
Contains more OtherOther +81.8%
Contains more FatsFats +80%
Contains more CarbsCarbs +355.8%
~equal in Water ~92.3g

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
27% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -20.6%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +117.1%

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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. 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.