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  6. Watercress vs. Grape leaves

Watercress vs. Grape leaves — In-Depth Nutrition Comparison

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A recap on differences between Watercress and Grape leaves

  • Watercress has more Vitamin K, and Vitamin C, however, Grape leaves are higher in Vitamin A RAE, Manganese, Fiber, Copper, Iron, Calcium, Vitamin B6, and Folate.
  • Grape leaves covers your daily Vitamin A RAE needs 135% more than Watercress.
  • Grape leaves contain 4 times less Vitamin C than Watercress. Watercress contains 43mg of Vitamin C, while Grape leaves contain 11.1mg.

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

Infographic

Watercress vs Grape leaves 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
1
:
8
Grape leaves
Grape leaves
Contains more Potassium +21.3%
Contains more Calcium +202.5%
Contains more Iron +1215%
Contains more Magnesium +352.4%
Contains more Phosphorus +51.7%
Contains less Sodium -78%
Contains more Zinc +509.1%
Contains more Copper +439%
Contains more Manganese +1070.1%
Equal in Selenium - 0.9
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Potassium +21.3%
Contains more Calcium +202.5%
Contains more Iron +1215%
Contains more Magnesium +352.4%
Contains more Phosphorus +51.7%
Contains less Sodium -78%
Contains more Zinc +509.1%
Contains more Copper +439%
Contains more Manganese +1070.1%
Equal in Selenium - 0.9

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
4
:
6
Grape leaves
Grape leaves
Contains more Vitamin C +287.4%
Contains more Vitamin B1 +125%
Contains more Vitamin B5 +34.2%
Contains more Vitamin K +130.2%
Contains more Vitamin A +762.5%
Contains more Vitamin E +100%
Contains more Vitamin B2 +195%
Contains more Vitamin B3 +1081%
Contains more Vitamin B6 +210.1%
Contains more Folate +822.2%
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 leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +287.4%
Contains more Vitamin B1 +125%
Contains more Vitamin B5 +34.2%
Contains more Vitamin K +130.2%
Contains more Vitamin A +762.5%
Contains more Vitamin E +100%
Contains more Vitamin B2 +195%
Contains more Vitamin B3 +1081%
Contains more Vitamin B6 +210.1%
Contains more Folate +822.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
1
:
4
Grape leaves
Grape leaves
Contains more Water +29.7%
Contains more Protein +143.5%
Contains more Fats +2020%
Contains more Carbs +1241.9%
Contains more Other +37.5%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Water +29.7%
Contains more Protein +143.5%
Contains more Fats +2020%
Contains more Carbs +1241.9%
Contains more Other +37.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Grape leaves
Grape leaves
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +912.5%
Contains more Polyunsaturated fat +2942.9%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +912.5%
Contains more Polyunsaturated fat +2942.9%

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 leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Grape leaves Opinion
Net carbs 0.79g 6.31g Grape leaves
Protein 2.3g 5.6g Grape leaves
Fats 0.1g 2.12g Grape leaves
Carbs 1.29g 17.31g Grape leaves
Calories 11kcal 93kcal Grape leaves
Sugar 0.2g 6.3g Watercress
Fiber 0.5g 11g Grape leaves
Calcium 120mg 363mg Grape leaves
Iron 0.2mg 2.63mg Grape leaves
Magnesium 21mg 95mg Grape leaves
Phosphorus 60mg 91mg Grape leaves
Potassium 330mg 272mg Watercress
Sodium 41mg 9mg Grape leaves
Zinc 0.11mg 0.67mg Grape leaves
Copper 0.077mg 0.415mg Grape leaves
Manganese 0.244mg 2.855mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin A 3191IU 27521IU Grape leaves
Vitamin A RAE 160µg 1376µg Grape leaves
Vitamin E 1mg 2mg Grape leaves
Vitamin C 43mg 11.1mg Watercress
Vitamin B1 0.09mg 0.04mg Watercress
Vitamin B2 0.12mg 0.354mg Grape leaves
Vitamin B3 0.2mg 2.362mg Grape leaves
Vitamin B5 0.31mg 0.231mg Watercress
Vitamin B6 0.129mg 0.4mg Grape leaves
Folate 9µg 83µg Grape leaves
Vitamin K 250µg 108.6µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.027g 0.336g Watercress
Monounsaturated Fat 0.008g 0.081g Grape leaves
Polyunsaturated fat 0.035g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Grape leaves
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
192%
Grape leaves
Minerals Daily Need Coverage Score
18%
Watercress
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 6.1g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.309g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.