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Watercress vs. Jujube — In-Depth Nutrition Comparison

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What are the differences between watercress and jujube?

  • Watercress is higher in vitamin A, calcium, manganese, vitamin B2, vitamin B1, and phosphorus, yet jujube is higher in vitamin C.
  • Watercress's daily need coverage for vitamin A is 63% more.
  • Watercress has 6 times more calcium than jujube. While watercress has 120mg of calcium, jujube has only 21mg.

We used Watercress, raw and Jujube, raw types in this article.

Infographic

Watercress vs Jujube 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%
Jujube
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +471.4%
Contains more PotassiumPotassium +32%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +160.9%
Contains more ManganeseManganese +190.5%
Contains more SeleniumSelenium +∞%
Contains more IronIron +140%
Contains less SodiumSodium -92.7%
~equal in Copper ~0.073mg

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%
Jujube
2
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60.5%
Contains more Vitamin B3Vitamin B3 +350%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Jujube
2
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more ProteinProtein +91.7%
Contains more WaterWater +22.2%
Contains more OtherOther +135.3%
Contains more FatsFats +100%
Contains more CarbsCarbs +1468.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Jujube DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 69mg 29%
Vitamin A 160µg 2µg 18%
Calcium 120mg 21mg 10%
Manganese 0.244mg 0.084mg 7%
Vitamin E 1mg 7%
Vitamin B1 0.09mg 0.02mg 6%
Carbs 1.29g 20.23g 6%
Vitamin B5 0.31mg 6%
Vitamin B2 0.12mg 0.04mg 6%
Phosphorus 60mg 23mg 5%
Vitamin B6 0.129mg 0.081mg 4%
Vitamin B3 0.2mg 0.9mg 4%
Iron 0.2mg 0.48mg 4%
Calories 11kcal 79kcal 3%
Magnesium 21mg 10mg 3%
Sodium 41mg 3mg 2%
Potassium 330mg 250mg 2%
Folate 9µg 2%
Choline 9mg 2%
Protein 2.3g 1.2g 2%
Selenium 0.9µg 2%
Fiber 0.5g 2%
Zinc 0.11mg 0.05mg 1%
Fats 0.1g 0.2g 0%
Net carbs 0.79g 20.23g N/A
Sugar 0.2g N/A
Copper 0.077mg 0.073mg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Jujube
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
74%
Watercress
22%
Jujube
Minerals Daily Need Coverage Score
18%
Watercress
10%
Jujube

Comparison summary

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 is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 5)
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 ($)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.