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Watercress vs. Fudge — In-Depth Nutrition Comparison

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Differences between watercress and fudge

  • Watercress is higher in vitamin K, vitamin A, vitamin C, vitamin B6, and calcium; however, fudge is richer in copper, iron, zinc, and manganese.
  • Watercress's daily need coverage for vitamin K is 207% higher.
  • Watercress has less saturated fat.
  • Watercress has a lower glycemic index (32) than fudge (49).

The food types used in this comparison are Watercress, raw and Candies, fudge, chocolate, prepared-from-recipe.

Infographic

Watercress vs Fudge 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%
Fudge
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 15% 12% 66% 110% 30% 30% 5.9% 55% 14%
Contains more CalciumCalcium +144.9%
Contains more PotassiumPotassium +146.3%
Contains more MagnesiumMagnesium +71.4%
Contains more IronIron +785%
Contains more CopperCopper +327.3%
Contains more ZincZinc +909.1%
Contains more PhosphorusPhosphorus +18.3%
Contains more ManganeseManganese +73%
Contains more SeleniumSelenium +177.8%
~equal in Sodium ~45mg

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%
Fudge
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 0% 15% 3.6% 0% 6.5% 20% 3.3% 8.4% 2.8% 11% 3.5% 3% 5.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +263.6%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B3Vitamin B3 +13.6%
Contains more Vitamin B5Vitamin B5 +121.4%
Contains more Vitamin B6Vitamin B6 +975%
Contains more Vitamin KVitamin K +17757.1%
Contains more FolateFolate +125%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11.1%
~equal in Vitamin D ~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
Fudge
3
2% 10% 76% 10%
Protein: 2.39 g
Fats: 10.41 g
Carbs: 76.44 g
Water: 9.81 g
Other: 0.95 g
Contains more WaterWater +869.5%
Contains more OtherOther +26.3%
Contains more FatsFats +10310%
Contains more CarbsCarbs +5825.6%
~equal in Protein ~2.39g

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
Fudge
2
66% 30% 4%
Saturated fat: Sat. Fat 6.448 g
Monounsaturated fat: Mono. Fat 2.943 g
Polyunsaturated fat: Poly. Fat 0.373 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +36687.5%
Contains more Poly. FatPolyunsaturated fat +965.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Fudge DV% diff.
Vitamin K 250µg 1.4µg 207%
Vitamin C 43mg 0mg 48%
Saturated fat 0.027g 6.448g 29%
Copper 0.077mg 0.329mg 28%
Carbs 1.29g 76.44g 25%
Iron 0.2mg 1.77mg 20%
Calories 11kcal 411kcal 20%
Fats 0.1g 10.41g 16%
Vitamin A 160µg 44µg 13%
Zinc 0.11mg 1.11mg 9%
Vitamin B6 0.129mg 0.012mg 9%
Manganese 0.244mg 0.422mg 8%
Monounsaturated fat 0.008g 2.943g 7%
Calcium 120mg 49mg 7%
Potassium 330mg 134mg 6%
Cholesterol 0mg 14mg 5%
Fiber 0.5g 1.7g 5%
Vitamin E 1mg 0.18mg 5%
Vitamin B1 0.09mg 0.026mg 5%
Magnesium 21mg 36mg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin B5 0.31mg 0.14mg 3%
Vitamin B2 0.12mg 0.085mg 3%
Selenium 0.9µg 2.5µg 3%
Caffeine 0mg 8mg 2%
Phosphorus 60mg 71mg 2%
Polyunsaturated fat 0.035g 0.373g 2%
Folate 9µg 4µg 1%
Protein 2.3g 2.39g 0%
Net carbs 0.79g 74.74g N/A
Sugar 0.2g 73.12g N/A
Sodium 41mg 45mg 0%
Vitamin B3 0.2mg 0.176mg 0%
Trans fat 0g 0.165g N/A
Choline 9mg 10mg 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Fudge
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
6%
Fudge
Minerals Daily Need Coverage Score
18%
Watercress
36%
Fudge

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 72.92g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 6.421g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 17)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $3)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is richer in minerals?
Fudge
Fudge is relatively richer in minerals

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. Fudge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167987/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.