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. Orange

Watercress vs. Orange — In-Depth Nutrition Comparison

Compare

Differences between watercress and oranges

  • Watercress is higher in vitamin K, vitamin A, manganese, calcium, phosphorus, vitamin B2, vitamin E, and vitamin B6; however, oranges are richer in vitamin C and fiber.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has 14 times more vitamin A than oranges. While watercress has 3191IU of vitamin A, oranges have only 225IU.
  • Watercress has a lower glycemic index (32) than oranges (45).

The food types used in this comparison are Watercress, raw and Oranges, raw, all commercial varieties.

Infographic

Watercress vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +82.3%
Contains more IronIron +100%
Contains more CopperCopper +71.1%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +328.6%
Contains more ManganeseManganese +876%
Contains more SeleniumSelenium +80%
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%
Orange
Orange
3
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +1354.5%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +24%
Contains more Vitamin B6Vitamin B6 +115%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +23.7%
Contains more Vitamin B3Vitamin B3 +41%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.4mg

All nutrients comparison - raw data values

Nutrient Watercress Orange DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin A 160µg 11µg 17%
Vitamin C 43mg 53.2mg 11%
Manganese 0.244mg 0.025mg 10%
Calcium 120mg 40mg 8%
Fiber 0.5g 2.4g 8%
Phosphorus 60mg 14mg 7%
Vitamin B2 0.12mg 0.04mg 6%
Vitamin B6 0.129mg 0.06mg 5%
Folate 9µg 30µg 5%
Vitamin E 1mg 0.18mg 5%
Potassium 330mg 181mg 4%
Copper 0.077mg 0.045mg 4%
Carbs 1.29g 11.75g 3%
Magnesium 21mg 10mg 3%
Protein 2.3g 0.94g 3%
Calories 11kcal 47kcal 2%
Sodium 41mg 0mg 2%
Selenium 0.9µg 0.5µg 1%
Iron 0.2mg 0.1mg 1%
Vitamin B3 0.2mg 0.282mg 1%
Vitamin B5 0.31mg 0.25mg 1%
Fats 0.1g 0.12g 0%
Net carbs 0.79g 9.35g N/A
Sugar 0.2g 9.35g N/A
Zinc 0.11mg 0.07mg 0%
Vitamin B1 0.09mg 0.087mg 0%
Choline 9mg 8.4mg 0%
Saturated fat 0.027g 0.015g 0%
Monounsaturated fat 0.008g 0.023g 0%
Polyunsaturated fat 0.035g 0.025g 0%
Tryptophan 0.03mg 0.009mg 0%
Threonine 0.133mg 0.015mg 0%
Isoleucine 0.093mg 0.025mg 0%
Leucine 0.166mg 0.023mg 0%
Lysine 0.134mg 0.047mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.114mg 0.031mg 0%
Valine 0.137mg 0.04mg 0%
Histidine 0.04mg 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +144.7%
Contains more OtherOther +172.7%
Contains more FatsFats +20%
Contains more CarbsCarbs +810.9%
~equal in Water ~86.75g

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
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +40%
Contains less Sat. FatSaturated fat -44.4%
Contains more Mono. FatMonounsaturated fat +187.5%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Orange
Orange vs Lemon
Lemon
Orange
Orange vs Pineapple
Pineapple
Orange
Orange vs Mandarin orange
Mandarin orange

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.