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Watercress vs. Feijoa — In-Depth Nutrition Comparison

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A recap on differences between watercress and feijoa

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B2, vitamin B1, manganese, phosphorus, and vitamin E; however, feijoa is higher in fiber.
  • Watercress covers your daily vitamin K needs 205% more than feijoa.
  • Feijoa contains 532 times less vitamin A than watercress. Watercress contains 3191IU of vitamin A, while feijoa contains 6IU.

Food varieties used in this article are Watercress, raw and Feijoa, raw.

Infographic

Watercress vs Feijoa 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%
Feijoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 0%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +605.9%
Contains more PotassiumPotassium +91.9%
Contains more IronIron +42.9%
Contains more CopperCopper +113.9%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +215.8%
Contains more ManganeseManganese +190.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -92.7%

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%
Feijoa
2
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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
Contains more Vitamin CVitamin C +30.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B5Vitamin B5 +33%
Contains more Vitamin B6Vitamin B6 +92.5%
Contains more Vitamin KVitamin K +7042.9%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +47.5%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~µg
~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
Feijoa
2
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more ProteinProtein +223.9%
Contains more WaterWater +14.2%
Contains more OtherOther +215.8%
Contains more FatsFats +320%
Contains more CarbsCarbs +1079.1%

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
Feijoa
2
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 g
Contains less Sat. FatSaturated fat -74%
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +288.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Feijoa
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 Feijoa DV% diff.
Vitamin K 250µg 3.5µg 205%
Fiber 0.5g 6.4g 24%
Vitamin A 160µg 0µg 18%
Vitamin C 43mg 32.9mg 11%
Calcium 120mg 17mg 10%
Vitamin B2 0.12mg 0.018mg 8%
Vitamin B1 0.09mg 0.006mg 7%
Manganese 0.244mg 0.084mg 7%
Vitamin E 1mg 0.16mg 6%
Phosphorus 60mg 19mg 6%
Carbs 1.29g 15.21g 5%
Vitamin B6 0.129mg 0.067mg 5%
Copper 0.077mg 0.036mg 5%
Potassium 330mg 172mg 5%
Folate 9µg 23µg 4%
Fructose 2.95g 4%
Protein 2.3g 0.71g 3%
Calories 11kcal 61kcal 3%
Magnesium 21mg 9mg 3%
Sodium 41mg 3mg 2%
Vitamin B5 0.31mg 0.233mg 2%
Selenium 0.9µg 2%
Choline 9mg 2%
Polyunsaturated fat 0.035g 0.136g 1%
Iron 0.2mg 0.14mg 1%
Vitamin B3 0.2mg 0.295mg 1%
Fats 0.1g 0.42g 0%
Net carbs 0.79g 8.81g N/A
Sugar 0.2g 8.2g N/A
Zinc 0.11mg 0.06mg 0%
Saturated fat 0.027g 0.104g 0%
Monounsaturated fat 0.008g 0.056g 0%
Tryptophan 0.03mg 0.007mg 0%
Threonine 0.133mg 0.019mg 0%
Isoleucine 0.093mg 0.019mg 0%
Leucine 0.166mg 0.028mg 0%
Lysine 0.134mg 0.038mg 0%
Methionine 0.02mg 0.007mg 0%
Phenylalanine 0.114mg 0.019mg 0%
Valine 0.137mg 0.019mg 0%
Histidine 0.04mg 0.009mg 0%
Omega-3 - ALA 0.029g N/A
Omega-6 - Linoleic acid 0.107g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Feijoa
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
14%
Feijoa
Minerals Daily Need Coverage Score
18%
Watercress
7%
Feijoa

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 8g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.077g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.3)
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?
Feijoa
Feijoa contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 1)
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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.