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  6. Watercress vs. Grape

Watercress vs. Grape — In-Depth Nutrition Comparison

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Important differences between watercress and grapes

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, phosphorus, vitamin B5, and vitamin E; however, grapes are richer in manganese.
  • Watercress's daily need coverage for vitamin K is 196% more.
  • Watercress contains 32 times more vitamin A than grapes. Watercress contains 3191IU of vitamin A, while grapes contain 100IU.
  • Grapes have a higher glycemic index. The glycemic index of grapes is 49, while the glycemic index of watercress is 32.

The food varieties used in the comparison are Watercress, raw and Grapes, american type (slip skin), raw.

Infographic

Watercress vs Grape 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%
Grape
Grape
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +757.1%
Contains more PotassiumPotassium +72.8%
Contains more CopperCopper +92.5%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +500%
Contains more SeleniumSelenium +800%
Contains more IronIron +45%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +194.3%

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%
Grape
Grape
1
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin CVitamin C +975%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B2Vitamin B2 +110.5%
Contains more Vitamin B5Vitamin B5 +1191.7%
Contains more Vitamin B6Vitamin B6 +17.3%
Contains more Vitamin KVitamin K +1612.3%
Contains more FolateFolate +125%
Contains more CholineCholine +60.7%
Contains more Vitamin B3Vitamin B3 +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.092mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Grape DV% diff.
Vitamin K 250µg 14.6µg 196%
Vitamin C 43mg 4mg 43%
Manganese 0.244mg 0.718mg 21%
Vitamin A 160µg 5µg 17%
Calcium 120mg 14mg 11%
Phosphorus 60mg 10mg 7%
Vitamin B5 0.31mg 0.024mg 6%
Vitamin B2 0.12mg 0.057mg 5%
Carbs 1.29g 17.15g 5%
Vitamin E 1mg 0.19mg 5%
Magnesium 21mg 5mg 4%
Potassium 330mg 191mg 4%
Copper 0.077mg 0.04mg 4%
Protein 2.3g 0.63g 3%
Calories 11kcal 67kcal 3%
Fiber 0.5g 0.9g 2%
Sodium 41mg 2mg 2%
Vitamin B3 0.2mg 0.3mg 1%
Vitamin B6 0.129mg 0.11mg 1%
Zinc 0.11mg 0.04mg 1%
Selenium 0.9µg 0.1µg 1%
Choline 9mg 5.6mg 1%
Iron 0.2mg 0.29mg 1%
Folate 9µg 4µg 1%
Fats 0.1g 0.35g 0%
Net carbs 0.79g 16.25g N/A
Sugar 0.2g 16.25g N/A
Vitamin B1 0.09mg 0.092mg 0%
Saturated fat 0.027g 0.114g 0%
Monounsaturated fat 0.008g 0.014g 0%
Polyunsaturated fat 0.035g 0.102g 0%
Tryptophan 0.03mg 0.003mg 0%
Threonine 0.133mg 0.017mg 0%
Isoleucine 0.093mg 0.005mg 0%
Leucine 0.166mg 0.013mg 0%
Lysine 0.134mg 0.014mg 0%
Methionine 0.02mg 0.021mg 0%
Phenylalanine 0.114mg 0.013mg 0%
Valine 0.137mg 0.017mg 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
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +265.1%
Contains more WaterWater +17%
Contains more OtherOther +110.5%
Contains more FatsFats +250%
Contains more CarbsCarbs +1229.5%

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
Grape
Grape
2
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +191.4%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.