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Watercress vs. Chili Pepper — In-Depth Nutrition Comparison

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Differences between watercress and chili Pepper

  • Watercress is higher in vitamin K, vitamin A, and calcium; however, chili Pepper are richer in vitamin C, iron, vitamin B6, and copper.
  • Chili Pepper' daily need coverage for vitamin C is 222% higher.
  • Watercress has 17 times more vitamin K than chili Pepper. While watercress has 250µg of vitamin K, chili Pepper have only 14.3µg.
  • Watercress has less sugar.
  • Chili Pepper have a lower glycemic index (10) than watercress (32).

The food types used in this comparison are Watercress, raw and Peppers, hot chili, green, raw.

Infographic

Watercress vs Chili Pepper 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 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 2.7%
Contains more CalciumCalcium +566.7%
Contains more PhosphorusPhosphorus +30.4%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +19%
Contains more IronIron +500%
Contains more CopperCopper +126%
Contains more ZincZinc +172.7%
Contains less SodiumSodium -82.9%
~equal in Potassium ~340mg
~equal in Manganese ~0.237mg

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 808% 20% 14% 0% 23% 21% 18% 3.7% 64% 0% 36% 17% 6.1%
Contains more Vitamin AVitamin A +171.2%
Contains more Vitamin EVitamin E +44.9%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +408.2%
Contains more Vitamin KVitamin K +1648.3%
Contains more Vitamin CVitamin C +464%
Contains more Vitamin B3Vitamin B3 +375%
Contains more Vitamin B6Vitamin B6 +115.5%
Contains more FolateFolate +155.6%
Contains more CholineCholine +23.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~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
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more ProteinProtein +15%
Contains more OtherOther +100%
Contains more FatsFats +100%
Contains more CarbsCarbs +633.3%
~equal in Water ~87.74g

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
15% 8% 77%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated fat -22.2%
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +211.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Chili Pepper DV% diff.
Vitamin C 43mg 242.5mg 222%
Vitamin K 250µg 14.3µg 196%
Iron 0.2mg 1.2mg 13%
Vitamin A 160µg 59µg 11%
Vitamin B6 0.129mg 0.278mg 11%
Copper 0.077mg 0.174mg 11%
Calcium 120mg 18mg 10%
Vitamin B5 0.31mg 0.061mg 5%
Vitamin B3 0.2mg 0.95mg 5%
Fiber 0.5g 1.5g 4%
Folate 9µg 23µg 4%
Carbs 1.29g 9.46g 3%
Vitamin B2 0.12mg 0.09mg 2%
Vitamin E 1mg 0.69mg 2%
Zinc 0.11mg 0.3mg 2%
Phosphorus 60mg 46mg 2%
Sodium 41mg 7mg 1%
Selenium 0.9µg 0.5µg 1%
Protein 2.3g 2g 1%
Magnesium 21mg 25mg 1%
Calories 11kcal 40kcal 1%
Fats 0.1g 0.2g 0%
Net carbs 0.79g 7.96g N/A
Potassium 330mg 340mg 0%
Sugar 0.2g 5.1g N/A
Manganese 0.244mg 0.237mg 0%
Vitamin B1 0.09mg 0.09mg 0%
Choline 9mg 11.1mg 0%
Saturated fat 0.027g 0.021g 0%
Monounsaturated fat 0.008g 0.011g 0%
Polyunsaturated fat 0.035g 0.109g 0%
Tryptophan 0.03mg 0.026mg 0%
Threonine 0.133mg 0.074mg 0%
Isoleucine 0.093mg 0.065mg 0%
Leucine 0.166mg 0.105mg 0%
Lysine 0.134mg 0.089mg 0%
Methionine 0.02mg 0.024mg 0%
Phenylalanine 0.114mg 0.062mg 0%
Valine 0.137mg 0.084mg 0%
Histidine 0.04mg 0.041mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Chili Pepper
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
79%
Chili Pepper
Minerals Daily Need Coverage Score
18%
Watercress
22%
Chili Pepper

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 4.9g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1)
Which food contains less Sodium?
Chili Pepper
Chili Pepper contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Chili Pepper
Chili Pepper is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Chili Pepper
Chili Pepper is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chili Pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.