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  6. Watercress vs. Jackfruit

Watercress vs. Jackfruit — In-Depth Nutrition Comparison

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A recap on differences between watercress and jackfruit

  • Watercress has more vitamin A, vitamin C, calcium, manganese, and phosphorus; however, jackfruit is higher in vitamin B6.
  • Watercress covers your daily vitamin A needs 62% more than jackfruit.
  • Jackfruit contains 6 times less manganese than watercress. Watercress contains 0.244mg of manganese, while jackfruit contains 0.043mg.
  • The glycemic index of jackfruit is higher.

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

Infographic

Watercress vs Jackfruit 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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more CalciumCalcium +400%
Contains more PhosphorusPhosphorus +185.7%
Contains more ManganeseManganese +467.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +35.8%
Contains more IronIron +15%
Contains more ZincZinc +18.2%
Contains less SodiumSodium -95.1%
~equal in Copper ~0.076mg

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +213.9%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin B6Vitamin B6 +155%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Jackfruit DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 13.7mg 33%
Vitamin A 160µg 5µg 17%
Vitamin B6 0.129mg 0.329mg 15%
Fructose 9.19g 11%
Calcium 120mg 24mg 10%
Manganese 0.244mg 0.043mg 9%
Carbs 1.29g 23.25g 7%
Phosphorus 60mg 21mg 6%
Vitamin B2 0.12mg 0.055mg 5%
Vitamin B3 0.2mg 0.92mg 5%
Folate 9µg 24µg 4%
Vitamin E 1mg 0.34mg 4%
Calories 11kcal 95kcal 4%
Fiber 0.5g 1.5g 4%
Potassium 330mg 448mg 3%
Vitamin B5 0.31mg 0.235mg 2%
Sodium 41mg 2mg 2%
Choline 9mg 2%
Selenium 0.9µg 2%
Magnesium 21mg 29mg 2%
Starch 1.47g 1%
Fats 0.1g 0.64g 1%
Saturated fat 0.027g 0.195g 1%
Protein 2.3g 1.72g 1%
Vitamin B1 0.09mg 0.105mg 1%
Net carbs 0.79g 21.75g N/A
Iron 0.2mg 0.23mg 0%
Sugar 0.2g 19.08g N/A
Copper 0.077mg 0.076mg 0%
Zinc 0.11mg 0.13mg 0%
Monounsaturated fat 0.008g 0.155g 0%
Polyunsaturated fat 0.035g 0.094g 0%
Tryptophan 0.03mg 0.034mg 0%
Threonine 0.133mg 0.086mg 0%
Isoleucine 0.093mg 0.069mg 0%
Leucine 0.166mg 0.103mg 0%
Lysine 0.134mg 0.069mg 0%
Methionine 0.02mg 0.034mg 0%
Phenylalanine 0.114mg 0.052mg 0%
Valine 0.137mg 0.086mg 0%
Histidine 0.04mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

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
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +33.7%
Contains more WaterWater +29.5%
Contains more OtherOther +29%
Contains more FatsFats +540%
Contains more CarbsCarbs +1702.3%

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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Mono. FatMonounsaturated fat +1837.5%
Contains more Poly. FatPolyunsaturated fat +168.6%

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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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.