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Watercress vs. Marmalade — In-Depth Nutrition Comparison

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The main differences between watercress and marmalade

  • Marmalade contains less vitamin K, vitamin A, vitamin C, manganese, potassium, vitamin B6, calcium, phosphorus, vitamin B2, and vitamin B1 than watercress.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Marmalade has 51 times less vitamin A than watercress. Watercress has 3191IU of vitamin A, while marmalade has 62IU.
  • Marmalade has a higher glycemic index than watercress.

Food types used in this article are Watercress, raw and Marmalade, orange.

Infographic

Watercress vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +950%
Contains more CalciumCalcium +215.8%
Contains more PotassiumPotassium +791.9%
Contains more IronIron +33.3%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +1400%
Contains less SodiumSodium -26.8%
Contains more ManganeseManganese +1120%
Contains more SeleniumSelenium +50%
Contains more CopperCopper +16.9%

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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin CVitamin C +795.8%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B3Vitamin B3 +284.6%
Contains more Vitamin B5Vitamin B5 +1966.7%
Contains more Vitamin B6Vitamin B6 +578.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +666.7%
Contains more FatsFats +∞%
Contains more WaterWater +186.5%
Contains more OtherOther +500%
Contains more CarbsCarbs +5039.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Marmalade DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin C 43mg 4.8mg 42%
Carbs 1.29g 66.3g 22%
Vitamin A 160µg 3µg 17%
Calories 11kcal 246kcal 12%
Manganese 0.244mg 0.02mg 10%
Potassium 330mg 37mg 9%
Phosphorus 60mg 4mg 8%
Vitamin B6 0.129mg 0.019mg 8%
Calcium 120mg 38mg 8%
Vitamin B2 0.12mg 0.025mg 7%
Vitamin B1 0.09mg 0.005mg 7%
Vitamin E 1mg 0.06mg 6%
Vitamin B5 0.31mg 0.015mg 6%
Magnesium 21mg 2mg 5%
Protein 2.3g 0.3g 4%
Copper 0.077mg 0.09mg 1%
Choline 9mg 3mg 1%
Fiber 0.5g 0.7g 1%
Sodium 41mg 56mg 1%
Iron 0.2mg 0.15mg 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B3 0.2mg 0.052mg 1%
Zinc 0.11mg 0.04mg 1%
Fats 0.1g 0g 0%
Net carbs 0.79g 65.6g N/A
Sugar 0.2g 60g N/A
Folate 9µg 9µg 0%
Saturated fat 0.027g 0g 0%
Monounsaturated fat 0.008g 0g 0%
Polyunsaturated fat 0.035g 0g 0%
Tryptophan 0.03mg 0.003mg 0%
Threonine 0.133mg 0.005mg 0%
Isoleucine 0.093mg 0.008mg 0%
Leucine 0.166mg 0.007mg 0%
Lysine 0.134mg 0.015mg 0%
Methionine 0.02mg 0.006mg 0%
Phenylalanine 0.114mg 0.01mg 0%
Valine 0.137mg 0.013mg 0%
Histidine 0.04mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Marmalade
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
74%
Watercress
3%
Marmalade
Minerals Daily Need Coverage Score
18%
Watercress
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 59.8g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 11)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.2)
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 is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.027g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.