Watercress vs. Juice — In-Depth Nutrition Comparison
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Differences between Watercress and Juice
- Watercress is higher in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Manganese, and Potassium, however, Juice is richer in Vitamin B3, Vitamin B6, Vitamin B1, and Vitamin B2.
- Watercress's daily need coverage for Vitamin K is 208% higher.
- Watercress has 80 times more Vitamin A RAE than Juice. While Watercress has 160µg of Vitamin A RAE, Juice has only 2µg.
The food types used in this comparison are Watercress, raw and Beverages, Orange juice drink.
Infographic
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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.
Contains
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Calcium
+5900%
Contains
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Iron
+81.8%
Contains
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Magnesium
+600%
Contains
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Phosphorus
+1400%
Contains
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Potassium
+685.7%
Contains
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Zinc
+450%
Contains
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Copper
+327.8%
Contains
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Manganese
+3385.7%
Contains
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Selenium
+∞%
Contains
less
Sodium
-95.1%
Contains
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Calcium
+5900%
Contains
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Iron
+81.8%
Contains
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Magnesium
+600%
Contains
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Phosphorus
+1400%
Contains
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Potassium
+685.7%
Contains
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Zinc
+450%
Contains
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Copper
+327.8%
Contains
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Manganese
+3385.7%
Contains
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Selenium
+∞%
Contains
less
Sodium
-95.1%
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.
:
Contains
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Vitamin A
+7152.3%
Contains
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Vitamin E
+4900%
Contains
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Vitamin C
+186.7%
Contains
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Vitamin B5
+416.7%
Contains
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Folate
+125%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B1
+322.2%
Contains
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Vitamin B2
+258.3%
Contains
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Vitamin B3
+2400%
Contains
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Vitamin B6
+287.6%
Contains
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Vitamin A
+7152.3%
Contains
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Vitamin E
+4900%
Contains
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Vitamin C
+186.7%
Contains
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Vitamin B5
+416.7%
Contains
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Folate
+125%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B1
+322.2%
Contains
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Vitamin B2
+258.3%
Contains
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Vitamin B3
+2400%
Contains
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Vitamin B6
+287.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+1050%
Contains
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Fats
+∞%
Contains
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Water
+10.3%
Contains
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Other
+531.6%
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Carbs
+939.5%
Equal in Water - 86.2
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
0.2 g
Fats:
0 g
Carbs:
13.41 g
Water:
86.2 g
Other:
0.19 g
Contains
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Protein
+1050%
Contains
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Fats
+∞%
Contains
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Water
+10.3%
Contains
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Other
+531.6%
Contains
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Carbs
+939.5%
Equal in Water - 86.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+250%
Contains
less
Saturated Fat
-100%
Contains
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Monounsaturated Fat
+25%
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Saturated Fat:
0 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.01 g
Contains
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Polyunsaturated fat
+250%
Contains
less
Saturated Fat
-100%
Contains
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Monounsaturated Fat
+25%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.79g | 13.21g |
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| Protein | 2.3g | 0.2g |
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| Fats | 0.1g | 0g |
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| Carbs | 1.29g | 13.41g |
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| Calories | 11kcal | 54kcal |
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| Sugar | 0.2g | 9.36g |
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| Fiber | 0.5g | 0.2g |
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| Calcium | 120mg | 2mg |
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| Iron | 0.2mg | 0.11mg |
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| Magnesium | 21mg | 3mg |
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| Phosphorus | 60mg | 4mg |
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| Potassium | 330mg | 42mg |
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| Sodium | 41mg | 2mg |
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| Zinc | 0.11mg | 0.02mg |
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| Copper | 0.077mg | 0.018mg |
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| Manganese | 0.244mg | 0.007mg |
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| Selenium | 0.9µg | 0µg |
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| Vitamin A | 3191IU | 44IU |
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| Vitamin A RAE | 160µg | 2µg |
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| Vitamin E | 1mg | 0.02mg |
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| Vitamin C | 43mg | 15mg |
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| Vitamin B1 | 0.09mg | 0.38mg |
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| Vitamin B2 | 0.12mg | 0.43mg |
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| Vitamin B3 | 0.2mg | 5mg |
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| Vitamin B5 | 0.31mg | 0.06mg |
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| Vitamin B6 | 0.129mg | 0.5mg |
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| Folate | 9µg | 4µg |
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| Vitamin K | 250µg | 0µg |
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| Tryptophan | 0.03mg |
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| Threonine | 0.133mg |
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| Isoleucine | 0.093mg |
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| Leucine | 0.166mg |
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| Lysine | 0.134mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.137mg |
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| Histidine | 0.04mg |
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| Saturated Fat | 0.027g | 0g |
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| Monounsaturated Fat | 0.008g | 0.01g |
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| Polyunsaturated fat | 0.035g | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
39%
Minerals Daily Need Coverage Score
18%
2%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 9.16g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Watercress is relatively richer in minerals
Which food contains less Sodium?
Juice contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Juice is lower in Saturated Fat (difference - 0.027g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.