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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, 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 than watercress. Watercress has 3191IU of vitamin A, while kumquat has 290IU.
  • Watercress contains less sugar.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of watercress is 32.

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.
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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more CalciumCalcium +93.5%
Contains more PotassiumPotassium +77.4%
Contains more PhosphorusPhosphorus +215.8%
Contains more ManganeseManganese +80.7%
Contains more SeleniumSelenium +∞%
Contains more IronIron +330%
Contains more CopperCopper +23.4%
Contains more ZincZinc +54.5%
Contains less SodiumSodium -75.6%
~equal in Magnesium ~20mg

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +49%
Contains more Vitamin B6Vitamin B6 +258.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +114.5%
Contains more FolateFolate +88.9%
~equal in Vitamin C ~43.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.4mg

All nutrients comparison - raw data values

Nutrient Watercress Kumquat DV% diff.
Vitamin K 250µg 0µg 208%
Fiber 0.5g 6.5g 24%
Vitamin A 160µg 15µg 16%
Iron 0.2mg 0.86mg 8%
Vitamin B6 0.129mg 0.036mg 7%
Phosphorus 60mg 19mg 6%
Vitamin E 1mg 0.15mg 6%
Calcium 120mg 62mg 6%
Manganese 0.244mg 0.135mg 5%
Carbs 1.29g 15.9g 5%
Vitamin B1 0.09mg 0.037mg 4%
Potassium 330mg 186mg 4%
Calories 11kcal 71kcal 3%
Folate 9µg 17µg 2%
Vitamin B2 0.12mg 0.09mg 2%
Copper 0.077mg 0.095mg 2%
Selenium 0.9µg 0µg 2%
Vitamin B5 0.31mg 0.208mg 2%
Polyunsaturated fat 0.035g 0.171g 1%
Fats 0.1g 0.86g 1%
Vitamin C 43mg 43.9mg 1%
Zinc 0.11mg 0.17mg 1%
Vitamin B3 0.2mg 0.429mg 1%
Protein 2.3g 1.88g 1%
Sodium 41mg 10mg 1%
Net carbs 0.79g 9.4g N/A
Magnesium 21mg 20mg 0%
Sugar 0.2g 9.36g N/A
Choline 9mg 8.4mg 0%
Saturated fat 0.027g 0.103g 0%
Monounsaturated fat 0.008g 0.154g 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%

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% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +22.3%
Contains more WaterWater +17.6%
Contains more OtherOther +135.3%
Contains more FatsFats +760%
Contains more CarbsCarbs +1132.6%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +1825%
Contains more Poly. FatPolyunsaturated fat +388.6%

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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. 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.