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  6. Watercress vs. Kumquat

Watercress vs. Kumquat — In-Depth Nutrition Comparison

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Significant differences between Watercress and Kumquat

  • Watercress has more Vitamin K, Vitamin A RAE, Vitamin B6, Phosphorus, Calcium, and Vitamin E , however, Kumquat is richer in Fiber, and Iron.
  • Watercress covers your daily Vitamin K needs 208% more than Kumquat.
  • Kumquat has 11 times less Vitamin A RAE than Watercress. Watercress has 160µg of Vitamin A RAE, while Kumquat has 15µg.
  • Watercress contains less Sugar.

Specific food types used in this comparison are Watercress, raw and Kumquats, raw.

Infographic

Watercress vs Kumquat 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
6
:
4
Kumquat
Kumquat
Contains more Calcium +93.5%
Contains more Phosphorus +215.8%
Contains more Potassium +77.4%
Contains more Manganese +80.7%
Contains more Selenium +∞%
Contains more Iron +330%
Contains less Sodium -75.6%
Contains more Zinc +54.5%
Contains more Copper +23.4%
Equal in Magnesium - 20
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Kumquat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Contains more Calcium +93.5%
Contains more Phosphorus +215.8%
Contains more Potassium +77.4%
Contains more Manganese +80.7%
Contains more Selenium +∞%
Contains more Iron +330%
Contains less Sodium -75.6%
Contains more Zinc +54.5%
Contains more Copper +23.4%
Equal in Magnesium - 20

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
7
:
3
Kumquat
Kumquat
Contains more Vitamin A +1000.3%
Contains more Vitamin E +566.7%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +258.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +114.5%
Contains more Folate +88.9%
Equal in Vitamin C - 43.9
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%
Kumquat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 0%
Contains more Vitamin A +1000.3%
Contains more Vitamin E +566.7%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +258.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +114.5%
Contains more Folate +88.9%
Equal in Vitamin C - 43.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
3
:
2
Kumquat
Kumquat
Contains more Protein +22.3%
Contains more Water +17.6%
Contains more Other +135.3%
Contains more Fats +760%
Contains more Carbs +1132.6%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Kumquat
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more Protein +22.3%
Contains more Water +17.6%
Contains more Other +135.3%
Contains more Fats +760%
Contains more Carbs +1132.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Kumquat
Kumquat
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +1825%
Contains more Polyunsaturated fat +388.6%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Kumquat
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +1825%
Contains more Polyunsaturated fat +388.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Kumquat Opinion
Net carbs 0.79g 9.4g Kumquat
Protein 2.3g 1.88g Watercress
Fats 0.1g 0.86g Kumquat
Carbs 1.29g 15.9g Kumquat
Calories 11kcal 71kcal Kumquat
Sugar 0.2g 9.36g Watercress
Fiber 0.5g 6.5g Kumquat
Calcium 120mg 62mg Watercress
Iron 0.2mg 0.86mg Kumquat
Magnesium 21mg 20mg Watercress
Phosphorus 60mg 19mg Watercress
Potassium 330mg 186mg Watercress
Sodium 41mg 10mg Kumquat
Zinc 0.11mg 0.17mg Kumquat
Copper 0.077mg 0.095mg Kumquat
Manganese 0.244mg 0.135mg Watercress
Selenium 0.9µg 0µg Watercress
Vitamin A 3191IU 290IU Watercress
Vitamin A RAE 160µg 15µg Watercress
Vitamin E 1mg 0.15mg Watercress
Vitamin C 43mg 43.9mg Kumquat
Vitamin B1 0.09mg 0.037mg Watercress
Vitamin B2 0.12mg 0.09mg Watercress
Vitamin B3 0.2mg 0.429mg Kumquat
Vitamin B5 0.31mg 0.208mg Watercress
Vitamin B6 0.129mg 0.036mg Watercress
Folate 9µg 17µg Kumquat
Vitamin K 250µg 0µg 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 0.103g Watercress
Monounsaturated Fat 0.008g 0.154g Kumquat
Polyunsaturated fat 0.035g 0.171g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Kumquat
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
20%
Kumquat
Minerals Daily Need Coverage Score
18%
Watercress
14%
Kumquat

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 9.16g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 35)
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 contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 31mg)
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.