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  6. Watercress vs. Grape

Watercress vs. Grape — In-Depth Nutrition Comparison

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Important differences between Watercress and Grape

  • Watercress has more Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Phosphorus, Vitamin B5, and Vitamin E , however, Grape is richer in Manganese.
  • Watercress's daily need coverage for Vitamin K is 196% more.
  • Watercress contains 32 times more Vitamin A RAE than Grape. Watercress contains 160µg of Vitamin A RAE, while Grape contains 5µg.

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.
Watercress
Watercress
7
:
3
Grape
Grape
Contains more Calcium +757.1%
Contains more Magnesium +320%
Contains more Phosphorus +500%
Contains more Potassium +72.8%
Contains more Zinc +175%
Contains more Copper +92.5%
Contains more Selenium +800%
Contains more Iron +45%
Contains less Sodium -95.1%
Contains more Manganese +194.3%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +757.1%
Contains more Magnesium +320%
Contains more Phosphorus +500%
Contains more Potassium +72.8%
Contains more Zinc +175%
Contains more Copper +92.5%
Contains more Selenium +800%
Contains more Iron +45%
Contains less Sodium -95.1%
Contains more Manganese +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.
Watercress
Watercress
8
:
2
Grape
Grape
Contains more Vitamin A +3091%
Contains more Vitamin E +426.3%
Contains more Vitamin C +975%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +1191.7%
Contains more Vitamin B6 +17.3%
Contains more Folate +125%
Contains more Vitamin K +1612.3%
Contains more Vitamin B3 +50%
Equal in Vitamin B1 - 0.092
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%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +3091%
Contains more Vitamin E +426.3%
Contains more Vitamin C +975%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +1191.7%
Contains more Vitamin B6 +17.3%
Contains more Folate +125%
Contains more Vitamin K +1612.3%
Contains more Vitamin B3 +50%
Equal in Vitamin B1 - 0.092

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
3
:
2
Grape
Grape
Contains more Protein +265.1%
Contains more Water +17%
Contains more Other +110.5%
Contains more Fats +250%
Contains more Carbs +1229.5%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +265.1%
Contains more Water +17%
Contains more Other +110.5%
Contains more Fats +250%
Contains more Carbs +1229.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Grape
Grape
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +191.4%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +191.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Grape Opinion
Net carbs 0.79g 16.25g Grape
Protein 2.3g 0.63g Watercress
Fats 0.1g 0.35g Grape
Carbs 1.29g 17.15g Grape
Calories 11kcal 67kcal Grape
Sugar 0.2g 16.25g Watercress
Fiber 0.5g 0.9g Grape
Calcium 120mg 14mg Watercress
Iron 0.2mg 0.29mg Grape
Magnesium 21mg 5mg Watercress
Phosphorus 60mg 10mg Watercress
Potassium 330mg 191mg Watercress
Sodium 41mg 2mg Grape
Zinc 0.11mg 0.04mg Watercress
Copper 0.077mg 0.04mg Watercress
Manganese 0.244mg 0.718mg Grape
Selenium 0.9µg 0.1µg Watercress
Vitamin A 3191IU 100IU Watercress
Vitamin A RAE 160µg 5µg Watercress
Vitamin E 1mg 0.19mg Watercress
Vitamin C 43mg 4mg Watercress
Vitamin B1 0.09mg 0.092mg Grape
Vitamin B2 0.12mg 0.057mg Watercress
Vitamin B3 0.2mg 0.3mg Grape
Vitamin B5 0.31mg 0.024mg Watercress
Vitamin B6 0.129mg 0.11mg Watercress
Folate 9µg 4µg Watercress
Vitamin K 250µg 14.6µg Watercress
Tryptophan 0.03mg 0.003mg Watercress
Threonine 0.133mg 0.017mg Watercress
Isoleucine 0.093mg 0.005mg Watercress
Leucine 0.166mg 0.013mg Watercress
Lysine 0.134mg 0.014mg Watercress
Methionine 0.02mg 0.021mg Grape
Phenylalanine 0.114mg 0.013mg Watercress
Valine 0.137mg 0.017mg Watercress
Histidine 0.04mg 0.023mg Watercress
Saturated Fat 0.027g 0.114g Watercress
Monounsaturated Fat 0.008g 0.014g Grape
Polyunsaturated fat 0.035g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Grape
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
11%
Grape
Minerals Daily Need Coverage Score
18%
Watercress
15%
Grape

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 16.05g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.087g)
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 - $0.5)
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?
Grape
Grape contains less Sodium (difference - 39mg)
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. 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.