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Watercress vs. Olive — In-Depth Nutrition Comparison

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The main differences between watercress and olive

  • Watercress has more vitamin K, vitamin A, vitamin C, manganese, potassium, and vitamin B6; however, olive has more iron, copper, and fiber.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Olive has 48 times less vitamin C than watercress. Watercress has 43mg of vitamin C, while olive has 0.9mg.
  • Watercress is lower in sodium.

Food types used in this article are Watercress, raw and Olives, ripe, canned (small-extra large).

Infographic

Watercress vs Olive 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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +4025%
Contains more PhosphorusPhosphorus +1900%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +1120%
Contains more IronIron +1550%
Contains more CopperCopper +226%
Contains more ZincZinc +100%
~equal in Selenium ~0.9µg

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%
Olive
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +4677.8%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +440.5%
Contains more Vitamin B5Vitamin B5 +1966.7%
Contains more Vitamin B6Vitamin B6 +1333.3%
Contains more Vitamin KVitamin K +17757.1%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +65%
Contains more CholineCholine +14.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Olive DV% diff.
Vitamin K 250µg 1.4µg 207%
Vitamin C 43mg 0.9mg 47%
Iron 0.2mg 3.3mg 39%
Sodium 41mg 735mg 30%
Monounsaturated fat 0.008g 7.888g 20%
Copper 0.077mg 0.251mg 19%
Fats 0.1g 10.68g 16%
Vitamin A 160µg 20µg 16%
Fiber 0.5g 3.2g 11%
Manganese 0.244mg 0.02mg 10%
Vitamin B2 0.12mg 0mg 9%
Vitamin B6 0.129mg 0.009mg 9%
Potassium 330mg 8mg 9%
Phosphorus 60mg 3mg 8%
Vitamin B1 0.09mg 0.003mg 7%
Vitamin B5 0.31mg 0.015mg 6%
Saturated fat 0.027g 1.415g 6%
Polyunsaturated fat 0.035g 0.911g 6%
Calories 11kcal 115kcal 5%
Vitamin E 1mg 1.65mg 4%
Magnesium 21mg 4mg 4%
Protein 2.3g 0.84g 3%
Calcium 120mg 88mg 3%
Carbs 1.29g 6.26g 2%
Folate 9µg 0µg 2%
Vitamin B3 0.2mg 0.037mg 1%
Zinc 0.11mg 0.22mg 1%
Net carbs 0.79g 3.06g N/A
Sugar 0.2g 0g N/A
Selenium 0.9µg 0.9µg 0%
Choline 9mg 10.3mg 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0.026mg 0%
Isoleucine 0.093mg 0.031mg 0%
Leucine 0.166mg 0.05mg 0%
Lysine 0.134mg 0.032mg 0%
Methionine 0.02mg 0.012mg 0%
Phenylalanine 0.114mg 0.029mg 0%
Valine 0.137mg 0.038mg 0%
Histidine 0.04mg 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +173.8%
Contains more WaterWater +18.9%
Contains more FatsFats +10580%
Contains more CarbsCarbs +385.3%
Contains more OtherOther +85.8%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +98500%
Contains more Poly. FatPolyunsaturated fat +2502.9%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.