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  6. Watercress vs. Pepperoni

Watercress vs. Pepperoni — In-Depth Nutrition Comparison

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How are watercress and pepperoni different?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, while pepperoni is higher in vitamin B12, selenium, manganese, and vitamin B3.
  • Watercress covers your daily need for vitamin K, 203% more than pepperoni.
  • Watercress is lower in sodium.

Watercress, raw and Pepperoni, beef and pork, sliced types were used in this article.

Infographic

Watercress vs Pepperoni 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 5.7% 24% 50% 30% 67% 68% 206% 140% 158%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +531.6%
Contains more PotassiumPotassium +20.4%
Contains less SodiumSodium -97.4%
Contains more IronIron +565%
Contains more CopperCopper +18.2%
Contains more ZincZinc +2118.2%
Contains more PhosphorusPhosphorus +163.3%
Contains more ManganeseManganese +340.2%
Contains more SeleniumSelenium +3122.2%

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 0% 0% 21% 20% 68% 59% 94% 56% 84% 163% 15% 3.8% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +4210.3%
Contains more FolateFolate +80%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +201.1%
Contains more Vitamin B2Vitamin B2 +114.2%
Contains more Vitamin B3Vitamin B3 +2393.5%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +180.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +468.9%
~equal in Vitamin E ~1.03mg

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
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 g
Contains more WaterWater +233.1%
Contains more ProteinProtein +737%
Contains more FatsFats +46180%
Contains more OtherOther +295%
~equal in Carbs ~1.18g

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
41% 48% 10%
Saturated fat: Sat. Fat 17.708 g
Monounsaturated fat: Mono. Fat 20.77 g
Polyunsaturated fat: Poly. Fat 4.458 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +259525%
Contains more Poly. FatPolyunsaturated fat +12637.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Pepperoni DV% diff.
Vitamin K 250µg 5.8µg 204%
Saturated fat 0.027g 17.708g 80%
Fats 0.1g 46.28g 71%
Sodium 41mg 1582mg 67%
Vitamin B12 0µg 1.3µg 54%
Monounsaturated fat 0.008g 20.77g 52%
Selenium 0.9µg 29µg 51%
Vitamin C 43mg 0mg 48%
Manganese 0.244mg 1.074mg 36%
Protein 2.3g 19.25g 34%
Cholesterol 0mg 97mg 32%
Vitamin B3 0.2mg 4.987mg 30%
Polyunsaturated fat 0.035g 4.458g 29%
Calories 11kcal 504kcal 25%
Zinc 0.11mg 2.44mg 21%
Vitamin A 160µg 0µg 18%
Vitamin B6 0.129mg 0.362mg 18%
Vitamin B1 0.09mg 0.271mg 15%
Phosphorus 60mg 158mg 14%
Iron 0.2mg 1.33mg 14%
Vitamin B5 0.31mg 0.93mg 12%
Vitamin B2 0.12mg 0.257mg 11%
Calcium 120mg 19mg 10%
Choline 9mg 51.2mg 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 52IU 7%
Copper 0.077mg 0.091mg 2%
Fiber 0.5g 0g 2%
Potassium 330mg 274mg 2%
Magnesium 21mg 18mg 1%
Folate 9µg 5µg 1%
Carbs 1.29g 1.18g 0%
Net carbs 0.79g 1.18g N/A
Sugar 0.2g 0g N/A
Vitamin E 1mg 1.03mg 0%
Trans fat 0g 1.527g N/A
Tryptophan 0.03mg 0.23mg 0%
Threonine 0.133mg 0.869mg 0%
Isoleucine 0.093mg 0.901mg 0%
Leucine 0.166mg 1.575mg 0%
Lysine 0.134mg 1.652mg 0%
Methionine 0.02mg 0.511mg 0%
Phenylalanine 0.114mg 0.778mg 0%
Valine 0.137mg 0.987mg 0%
Histidine 0.04mg 0.688mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.164g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.04g N/A
Omega-6 - Eicosadienoic acid 0.136g N/A
Omega-6 - Linoleic acid 3.605g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Pepperoni
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
47%
Pepperoni
Minerals Daily Need Coverage Score
18%
Watercress
76%
Pepperoni

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1541mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 17.681g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $3)
Which food is lower in Sugar?
Pepperoni
Pepperoni is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Pepperoni
Pepperoni is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Pepperoni
Pepperoni is relatively richer in minerals
Which food is richer in vitamins?
Pepperoni
Pepperoni is relatively richer in vitamins

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. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.