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  6. Watercress vs. Passion fruit

Watercress vs. Passion fruit — In-Depth Nutrition Comparison

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Important differences between watercress and passion fruit

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B1, and vitamin E; however, passion fruit is richer in fiber, iron, and vitamin B3.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of passion fruit is 16.

The food varieties used in the comparison are Watercress, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Watercress vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +900%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +38.1%
Contains more IronIron +700%
Contains more CopperCopper +11.7%
Contains more PhosphorusPhosphorus +13.3%
Contains less SodiumSodium -31.7%
~equal in Potassium ~348mg
~equal in Zinc ~0.1mg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin CVitamin C +43.3%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin KVitamin K +35614.3%
Contains more CholineCholine +18.4%
Contains more Vitamin B3Vitamin B3 +650%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Passion fruit DV% diff.
Vitamin K 250µg 0.7µg 208%
Fiber 0.5g 10.4g 40%
Iron 0.2mg 1.6mg 18%
Vitamin C 43mg 30mg 14%
Vitamin A 160µg 64µg 11%
Calcium 120mg 12mg 11%
Manganese 0.244mg 11%
Vitamin B1 0.09mg 0mg 8%
Vitamin B3 0.2mg 1.5mg 8%
Carbs 1.29g 23.38g 7%
Vitamin E 1mg 0.02mg 7%
Vitamin B5 0.31mg 6%
Calories 11kcal 97kcal 4%
Polyunsaturated fat 0.035g 0.411g 3%
Magnesium 21mg 29mg 2%
Vitamin B6 0.129mg 0.1mg 2%
Folate 9µg 14µg 1%
Sodium 41mg 28mg 1%
Copper 0.077mg 0.086mg 1%
Potassium 330mg 348mg 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B2 0.12mg 0.13mg 1%
Fats 0.1g 0.7g 1%
Phosphorus 60mg 68mg 1%
Protein 2.3g 2.2g 0%
Net carbs 0.79g 12.98g N/A
Sugar 0.2g 11.2g N/A
Zinc 0.11mg 0.1mg 0%
Saturated fat 0.027g 0.059g 0%
Choline 9mg 7.6mg 0%
Monounsaturated fat 0.008g 0.086g 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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more WaterWater +30.4%
Contains more OtherOther +51.9%
Contains more FatsFats +600%
Contains more CarbsCarbs +1712.4%
~equal in Protein ~2.2g

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% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains less Sat. FatSaturated fat -54.2%
Contains more Mono. FatMonounsaturated fat +975%
Contains more Poly. FatPolyunsaturated fat +1074.3%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.