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Watercress vs. Pear — In-Depth Nutrition Comparison

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Summary of differences between watercress and pear

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B6, vitamin B2, phosphorus, and vitamin B1, while pear has more fiber.
  • Watercress covers your daily need for vitamin K, 205% more than pear.
  • Watercress contains 128 times more vitamin A than pear. While watercress contains 3191IU of vitamin A, pear contains only 25IU.

These are the specific foods used in this comparison Watercress, raw and Pears, raw.

Infographic

Watercress vs Pear infographic
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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%
Pear
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.7% 10% 6.8% 27% 2.7% 5.1% 0.13% 6.3% 0.55%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +184.5%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +408.3%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -97.6%
~equal in Iron ~0.18mg
~equal in Copper ~0.082mg
~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%
Pear
0
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 14% 0.33% 2.4% 0% 3% 6% 3% 2.9% 6.7% 0% 11% 5.3% 2.8%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B3Vitamin B3 +24.2%
Contains more Vitamin B5Vitamin B5 +532.7%
Contains more Vitamin B6Vitamin B6 +344.8%
Contains more Vitamin KVitamin K +5581.8%
Contains more FolateFolate +28.6%
Contains more CholineCholine +76.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Pear
2
15% 84%
Protein: 0.36 g
Fats: 0.14 g
Carbs: 15.23 g
Water: 83.96 g
Other: 0.31 g
Contains more ProteinProtein +538.9%
Contains more WaterWater +13.3%
Contains more OtherOther +287.1%
Contains more FatsFats +40%
Contains more CarbsCarbs +1080.6%

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
Pear
3
11% 42% 47%
Saturated fat: Sat. Fat 0.022 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains less Sat. FatSaturated fat -18.5%
Contains more Mono. FatMonounsaturated fat +950%
Contains more Poly. FatPolyunsaturated fat +168.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Pear
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Watercress Pear DV% diff.
Vitamin K 250µg 4.4µg 205%
Vitamin C 43mg 4.3mg 43%
Vitamin A 160µg 1µg 18%
Calcium 120mg 9mg 11%
Fiber 0.5g 3.1g 10%
Manganese 0.244mg 0.048mg 9%
Fructose 6.42g 8%
Vitamin B6 0.129mg 0.029mg 8%
Vitamin B2 0.12mg 0.026mg 7%
Phosphorus 60mg 12mg 7%
Vitamin B1 0.09mg 0.012mg 7%
Vitamin E 1mg 0.12mg 6%
Potassium 330mg 116mg 6%
Carbs 1.29g 15.23g 5%
Vitamin B5 0.31mg 0.049mg 5%
Protein 2.3g 0.36g 4%
Magnesium 21mg 7mg 3%
Calories 11kcal 57kcal 2%
Sodium 41mg 1mg 2%
Choline 9mg 5.1mg 1%
Copper 0.077mg 0.082mg 1%
Folate 9µg 7µg 1%
Selenium 0.9µg 0.1µg 1%
Fats 0.1g 0.14g 0%
Net carbs 0.79g 12.13g N/A
Iron 0.2mg 0.18mg 0%
Sugar 0.2g 9.75g N/A
Zinc 0.11mg 0.1mg 0%
Vitamin B3 0.2mg 0.161mg 0%
Saturated fat 0.027g 0.022g 0%
Monounsaturated fat 0.008g 0.084g 0%
Polyunsaturated fat 0.035g 0.094g 0%
Tryptophan 0.03mg 0.002mg 0%
Threonine 0.133mg 0.011mg 0%
Isoleucine 0.093mg 0.011mg 0%
Leucine 0.166mg 0.019mg 0%
Lysine 0.134mg 0.017mg 0%
Methionine 0.02mg 0.002mg 0%
Phenylalanine 0.114mg 0.011mg 0%
Valine 0.137mg 0.017mg 0%
Histidine 0.04mg 0.002mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Pear
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Watercress
4%
Pear
Minerals Daily Need Coverage Score
18%
Watercress
7%
Pear

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 9.55g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 6)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Pear
Pear contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Pear
Pear is lower in Saturated fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169118/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.