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  6. Watercress vs. Melon

Watercress vs. Melon — In-Depth Nutrition Comparison

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The main differences between watercress and melon

  • Melon contains less vitamin K, vitamin A, vitamin C, calcium, manganese, phosphorus, vitamin B2, vitamin E, and vitamin B1 than watercress.
  • Daily need coverage for vitamin K for watercress is 206% higher.
  • Melon has a higher glycemic index than watercress.

Food types used in this article are Watercress, raw and Melons, casaba, raw.

Infographic

Watercress vs Melon 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%
Melon
Melon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +990.9%
Contains more PotassiumPotassium +81.3%
Contains more CopperCopper +28.3%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +1100%
Contains more ManganeseManganese +597.1%
Contains more SeleniumSelenium +125%
Contains more IronIron +70%
Contains less SodiumSodium -78%

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%
Melon
Melon
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin CVitamin C +97.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +287.1%
Contains more Vitamin B5Vitamin B5 +269%
Contains more Vitamin KVitamin K +9900%
Contains more FolateFolate +12.5%
Contains more CholineCholine +18.4%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin B6Vitamin B6 +26.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Melon DV% diff.
Vitamin K 250µg 2.5µg 206%
Vitamin C 43mg 21.8mg 24%
Vitamin A 160µg 0µg 18%
Calcium 120mg 11mg 11%
Manganese 0.244mg 0.035mg 9%
Phosphorus 60mg 5mg 8%
Vitamin B2 0.12mg 0.031mg 7%
Vitamin B1 0.09mg 0.015mg 6%
Vitamin E 1mg 0.05mg 6%
Vitamin B5 0.31mg 0.084mg 5%
Potassium 330mg 182mg 4%
Vitamin B6 0.129mg 0.163mg 3%
Fiber 0.5g 0.9g 2%
Copper 0.077mg 0.06mg 2%
Magnesium 21mg 11mg 2%
Carbs 1.29g 6.58g 2%
Protein 2.3g 1.11g 2%
Iron 0.2mg 0.34mg 2%
Calories 11kcal 28kcal 1%
Selenium 0.9µg 0.4µg 1%
Sodium 41mg 9mg 1%
Fats 0.1g 0.1g 0%
Net carbs 0.79g 5.68g N/A
Sugar 0.2g 5.69g N/A
Zinc 0.11mg 0.07mg 0%
Vitamin B3 0.2mg 0.232mg 0%
Folate 9µg 8µg 0%
Choline 9mg 7.6mg 0%
Saturated fat 0.027g 0.025g 0%
Monounsaturated fat 0.008g 0.002g 0%
Polyunsaturated fat 0.035g 0.039g 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
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +107.2%
Contains more OtherOther +233.3%
Contains more CarbsCarbs +410.1%
~equal in Fats ~0.1g
~equal in Water ~91.85g

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
Melon
Melon
2
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +11.4%
~equal in Saturated fat ~0.025g

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.