Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Nectarine

Watercress vs. Nectarine — In-Depth Nutrition Comparison

Compare

Important differences between watercress and nectarine

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B6, and vitamin B2; however, nectarine is richer in vitamin B3.
  • Watercress's daily need coverage for vitamin K is 206% more.
  • Watercress contains 20 times more calcium than nectarine. Watercress contains 120mg of calcium, while nectarine contains 6mg.
  • Nectarine has a higher glycemic index. The glycemic index of nectarine is 43, while the glycemic index of watercress is 32.

The food varieties used in the comparison are Watercress, raw and Nectarines, raw.

Infographic

Watercress vs Nectarine 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +64.2%
Contains more PhosphorusPhosphorus +130.8%
Contains more ManganeseManganese +351.9%
Contains more SeleniumSelenium +∞%
Contains more IronIron +40%
Contains more CopperCopper +11.7%
Contains more ZincZinc +54.5%
Contains less SodiumSodium -100%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +696.3%
Contains more Vitamin AVitamin A +841.2%
Contains more Vitamin EVitamin E +29.9%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B2Vitamin B2 +344.4%
Contains more Vitamin B5Vitamin B5 +67.6%
Contains more Vitamin B6Vitamin B6 +416%
Contains more Vitamin KVitamin K +11263.6%
Contains more FolateFolate +80%
Contains more CholineCholine +45.2%
Contains more Vitamin B3Vitamin B3 +462.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Nectarine DV% diff.
Vitamin K 250µg 2.2µg 207%
Vitamin C 43mg 5.4mg 42%
Vitamin A 160µg 17µg 16%
Calcium 120mg 6mg 11%
Manganese 0.244mg 0.054mg 8%
Vitamin B6 0.129mg 0.025mg 8%
Vitamin B2 0.12mg 0.027mg 7%
Vitamin B3 0.2mg 1.125mg 6%
Phosphorus 60mg 26mg 5%
Fiber 0.5g 1.7g 5%
Vitamin B1 0.09mg 0.034mg 5%
Potassium 330mg 201mg 4%
Vitamin B5 0.31mg 0.185mg 3%
Magnesium 21mg 9mg 3%
Carbs 1.29g 10.55g 3%
Protein 2.3g 1.06g 2%
Selenium 0.9µg 0µg 2%
Calories 11kcal 44kcal 2%
Vitamin E 1mg 0.77mg 2%
Sodium 41mg 0mg 2%
Fructose 1.37g 2%
Zinc 0.11mg 0.17mg 1%
Folate 9µg 5µg 1%
Copper 0.077mg 0.086mg 1%
Choline 9mg 6.2mg 1%
Polyunsaturated fat 0.035g 0.113g 1%
Iron 0.2mg 0.28mg 1%
Fats 0.1g 0.32g 0%
Net carbs 0.79g 8.85g N/A
Sugar 0.2g 7.89g N/A
Starch 0.07g 0%
Saturated fat 0.027g 0.025g 0%
Monounsaturated fat 0.008g 0.088g 0%
Tryptophan 0.03mg 0.005mg 0%
Threonine 0.133mg 0.009mg 0%
Isoleucine 0.093mg 0.009mg 0%
Leucine 0.166mg 0.014mg 0%
Lysine 0.134mg 0.016mg 0%
Methionine 0.02mg 0.006mg 0%
Phenylalanine 0.114mg 0.021mg 0%
Valine 0.137mg 0.013mg 0%
Histidine 0.04mg 0.008mg 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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +117%
Contains more OtherOther +150%
Contains more FatsFats +220%
Contains more CarbsCarbs +717.8%
~equal in Water ~87.59g

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +222.9%
~equal in Saturated fat ~0.025g

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Nectarine
Nectarine vs Peach
Peach
Nectarine
Nectarine vs Pear
Pear
Nectarine
Nectarine vs Apricot
Apricot

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.