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  6. Watercress vs. Mango

Watercress vs. Mango — In-Depth Nutrition Comparison

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What are the differences between watercress and mango?

  • Watercress is higher in vitamin K, vitamin A, calcium, manganese, vitamin C, phosphorus, vitamin B2, and vitamin B1, yet mango is higher in folate.
  • Watercress's daily need coverage for vitamin K is 205% more.
  • Watercress has 11 times more calcium than mango. While watercress has 120mg of calcium, mango has only 11mg.
  • The glycemic index of watercress is lower.

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

Infographic

Watercress vs Mango 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%
Mango
Mango
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +990.9%
Contains more PotassiumPotassium +96.4%
Contains more IronIron +25%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +328.6%
Contains more ManganeseManganese +287.3%
Contains more SeleniumSelenium +50%
Contains more CopperCopper +44.2%
Contains less SodiumSodium -97.6%

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%
Mango
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin CVitamin C +18.1%
Contains more Vitamin AVitamin A +196.3%
Contains more Vitamin B1Vitamin B1 +221.4%
Contains more Vitamin B2Vitamin B2 +215.8%
Contains more Vitamin B5Vitamin B5 +57.4%
Contains more Vitamin KVitamin K +5852.4%
Contains more CholineCholine +18.4%
Contains more Vitamin B3Vitamin B3 +234.5%
Contains more FolateFolate +377.8%
~equal in Vitamin E ~0.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Mango DV% diff.
Vitamin K 250µg 4.2µg 205%
Vitamin A 160µg 54µg 12%
Calcium 120mg 11mg 11%
Folate 9µg 43µg 9%
Manganese 0.244mg 0.063mg 8%
Phosphorus 60mg 14mg 7%
Vitamin C 43mg 36.4mg 7%
Fructose 4.68g 6%
Vitamin B2 0.12mg 0.038mg 6%
Vitamin B1 0.09mg 0.028mg 5%
Potassium 330mg 168mg 5%
Carbs 1.29g 14.98g 5%
Fiber 0.5g 1.6g 4%
Copper 0.077mg 0.111mg 4%
Magnesium 21mg 10mg 3%
Protein 2.3g 0.82g 3%
Vitamin B3 0.2mg 0.669mg 3%
Calories 11kcal 60kcal 2%
Sodium 41mg 1mg 2%
Vitamin B5 0.31mg 0.197mg 2%
Iron 0.2mg 0.16mg 1%
Vitamin E 1mg 0.9mg 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B6 0.129mg 0.119mg 1%
Fats 0.1g 0.38g 0%
Net carbs 0.79g 13.38g N/A
Sugar 0.2g 13.66g N/A
Zinc 0.11mg 0.09mg 0%
Choline 9mg 7.6mg 0%
Saturated fat 0.027g 0.092g 0%
Monounsaturated fat 0.008g 0.14g 0%
Polyunsaturated fat 0.035g 0.071g 0%
Tryptophan 0.03mg 0.013mg 0%
Threonine 0.133mg 0.031mg 0%
Isoleucine 0.093mg 0.029mg 0%
Leucine 0.166mg 0.05mg 0%
Lysine 0.134mg 0.066mg 0%
Methionine 0.02mg 0.008mg 0%
Phenylalanine 0.114mg 0.027mg 0%
Valine 0.137mg 0.042mg 0%
Histidine 0.04mg 0.019mg 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
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +180.5%
Contains more WaterWater +14%
Contains more OtherOther +233.3%
Contains more FatsFats +280%
Contains more CarbsCarbs +1061.2%

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
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains less Sat. FatSaturated fat -70.7%
Contains more Mono. FatMonounsaturated fat +1650%
Contains more Poly. FatPolyunsaturated fat +102.9%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.