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  6. Watercress vs. Mandarin orange

Watercress vs. Mandarin orange — In-Depth Nutrition Comparison

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How are watercress and mandarin oranges different?

  • Watercress is higher in vitamin K, vitamin A, vitamin C, manganese, calcium, vitamin B2, phosphorus, and vitamin E; however, mandarin oranges are richer in fiber.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Watercress contains 6 times more manganese than mandarin oranges. While watercress contains 0.244mg of manganese, mandarin oranges contain only 0.039mg.
  • Watercress has a lower glycemic index (32) than mandarin oranges (47).

Watercress, raw and Tangerines, (mandarin oranges), raw are the varieties used in this article.

Infographic

Watercress vs Mandarin orange 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.
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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +224.3%
Contains more PotassiumPotassium +98.8%
Contains more IronIron +33.3%
Contains more CopperCopper +83.3%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +525.6%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -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.
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin CVitamin C +61%
Contains more Vitamin AVitamin A +370.6%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B5Vitamin B5 +43.5%
Contains more Vitamin B6Vitamin B6 +65.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +88%
Contains more FolateFolate +77.8%
Contains more CholineCholine +13.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Mandarin orange DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin C 43mg 26.7mg 18%
Vitamin A 160µg 34µg 14%
Manganese 0.244mg 0.039mg 9%
Calcium 120mg 37mg 8%
Vitamin B2 0.12mg 0.036mg 6%
Phosphorus 60mg 20mg 6%
Potassium 330mg 166mg 5%
Fiber 0.5g 1.8g 5%
Vitamin E 1mg 0.2mg 5%
Vitamin B6 0.129mg 0.078mg 4%
Carbs 1.29g 13.34g 4%
Copper 0.077mg 0.042mg 4%
Fructose 2.4g 3%
Protein 2.3g 0.81g 3%
Vitamin B1 0.09mg 0.058mg 3%
Sodium 41mg 2mg 2%
Magnesium 21mg 12mg 2%
Folate 9µg 16µg 2%
Vitamin B5 0.31mg 0.216mg 2%
Calories 11kcal 53kcal 2%
Iron 0.2mg 0.15mg 1%
Selenium 0.9µg 0.1µg 1%
Vitamin B3 0.2mg 0.376mg 1%
Fats 0.1g 0.31g 0%
Net carbs 0.79g 11.54g N/A
Sugar 0.2g 10.58g N/A
Zinc 0.11mg 0.07mg 0%
Saturated fat 0.027g 0.039g 0%
Choline 9mg 10.2mg 0%
Monounsaturated fat 0.008g 0.06g 0%
Polyunsaturated fat 0.035g 0.065g 0%
Tryptophan 0.03mg 0.002mg 0%
Threonine 0.133mg 0.016mg 0%
Isoleucine 0.093mg 0.017mg 0%
Leucine 0.166mg 0.028mg 0%
Lysine 0.134mg 0.032mg 0%
Methionine 0.02mg 0.002mg 0%
Phenylalanine 0.114mg 0.018mg 0%
Valine 0.137mg 0.021mg 0%
Histidine 0.04mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +184%
Contains more WaterWater +11.7%
Contains more OtherOther +224.3%
Contains more FatsFats +210%
Contains more CarbsCarbs +934.1%

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% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +85.7%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.