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  6. Watercress vs. Grapefruit

Watercress vs. Grapefruit — In-Depth Nutrition Comparison

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Summary of differences between watercress and grapefruit

  • The amount of vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B2, phosphorus, vitamin B6, vitamin E, and potassium in watercress is higher than in grapefruit.
  • Watercress covers your daily need for vitamin K, 208% more than grapefruit.
  • Watercress contains 11 times more manganese than grapefruit. While watercress contains 0.244mg of manganese, grapefruit contains only 0.022mg.

These are the specific foods used in this comparison Watercress, raw and Grapefruit, raw, pink, and red, all areas.

Infographic

Watercress vs Grapefruit 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +144.4%
Contains more IronIron +150%
Contains more CopperCopper +140.6%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +233.3%
Contains more ManganeseManganese +1009.1%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -100%

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%
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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin CVitamin C +37.8%
Contains more Vitamin AVitamin A +175.9%
Contains more Vitamin EVitamin E +669.2%
Contains more Vitamin B1Vitamin B1 +109.3%
Contains more Vitamin B2Vitamin B2 +287.1%
Contains more Vitamin B5Vitamin B5 +18.3%
Contains more Vitamin B6Vitamin B6 +143.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +16.9%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.204mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Grapefruit DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin C 43mg 31.2mg 13%
Vitamin A 160µg 58µg 11%
Calcium 120mg 22mg 10%
Manganese 0.244mg 0.022mg 10%
Vitamin B2 0.12mg 0.031mg 7%
Vitamin B6 0.129mg 0.053mg 6%
Potassium 330mg 135mg 6%
Phosphorus 60mg 18mg 6%
Vitamin E 1mg 0.13mg 6%
Copper 0.077mg 0.032mg 5%
Vitamin B1 0.09mg 0.043mg 4%
Fiber 0.5g 1.6g 4%
Carbs 1.29g 10.66g 3%
Magnesium 21mg 9mg 3%
Protein 2.3g 0.77g 3%
Calories 11kcal 42kcal 2%
Sodium 41mg 0mg 2%
Iron 0.2mg 0.08mg 2%
Fructose 1.77g 2%
Selenium 0.9µg 0.1µg 1%
Vitamin B5 0.31mg 0.262mg 1%
Folate 9µg 13µg 1%
Fats 0.1g 0.14g 0%
Net carbs 0.79g 9.06g N/A
Sugar 0.2g 6.89g N/A
Zinc 0.11mg 0.07mg 0%
Vitamin B3 0.2mg 0.204mg 0%
Choline 9mg 7.7mg 0%
Saturated fat 0.027g 0.021g 0%
Monounsaturated fat 0.008g 0.02g 0%
Polyunsaturated fat 0.035g 0.036g 0%
Tryptophan 0.03mg 0.008mg 0%
Threonine 0.133mg 0.013mg 0%
Isoleucine 0.093mg 0.008mg 0%
Leucine 0.166mg 0.015mg 0%
Lysine 0.134mg 0.019mg 0%
Methionine 0.02mg 0.007mg 0%
Phenylalanine 0.114mg 0.013mg 0%
Valine 0.137mg 0.015mg 0%
Histidine 0.04mg 0.008mg 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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +198.7%
Contains more OtherOther +224.3%
Contains more FatsFats +40%
Contains more CarbsCarbs +726.4%
~equal in Water ~88.06g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains less Sat. FatSaturated fat -22.2%
Contains more Mono. FatMonounsaturated fat +150%
~equal in Polyunsaturated fat ~0.036g

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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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.