Watercress vs. Mango — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
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
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
21%
Minerals Daily Need Coverage Score
18%
9%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 13.46g)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.065g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 19)
Which food is cheaper?
Watercress is cheaper (difference - $0.3)
Which food is richer in minerals?
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Mango contains less Sodium (difference - 40mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)