Watercress vs. Pineapple juice — In-Depth Nutrition Comparison

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Significant differences between watercress and pineapple juice

Watercress has more vitamin K, vitamin A, calcium, vitamin B2, phosphorus, vitamin E, potassium, and vitamin B5; however, pineapple juice is richer in manganese.
Watercress covers your daily vitamin K needs 208% more than pineapple juice.
Pineapple juice has 638 times less vitamin A than watercress. Watercress has 3191IU of vitamin A, while pineapple juice has 5IU.
Pineapple juice has a higher glycemic index. The glycemic index of pineapple juice is 47, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.

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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.

Watercress

Pineapple juice

Contains more MagnesiumMagnesium	+75%
Contains more CalciumCalcium	+823.1%
Contains more PotassiumPotassium	+153.8%
Contains more CopperCopper	+11.6%
Contains more PhosphorusPhosphorus	+650%
Contains more SeleniumSelenium	+800%

Contains more IronIron	+55%
Contains less SodiumSodium	-95.1%
Contains more ManganeseManganese	+106.6%

~equal in Zinc ~0.11mg

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.

Watercress

Pineapple juice

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+4900%
Contains more Vitamin B1Vitamin B1	+55.2%
Contains more Vitamin B2Vitamin B2	+471.4%
Contains more Vitamin B5Vitamin B5	+453.6%
Contains more Vitamin B6Vitamin B6	+29%
Contains more Vitamin KVitamin K	+83233.3%
Contains more CholineCholine	+172.7%

Contains more FolateFolate

+100%

~equal in Vitamin C ~43.8mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.199mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	250µg	0.3µg	208%
Vitamin A	160µg	0µg	18%
Calcium	120mg	13mg	11%
Manganese	0.244mg	0.504mg	11%
Vitamin B2	0.12mg	0.021mg	8%
Phosphorus	60mg	8mg	7%
Vitamin E	1mg	0.02mg	7%
Potassium	330mg	130mg	6%
Fructose		3.81g	5%
Vitamin B5	0.31mg	0.056mg	5%
Carbs	1.29g	12.87g	4%
Protein	2.3g	0.36g	4%
Vitamin B1	0.09mg	0.058mg	3%
Calories	11kcal	53kcal	2%
Magnesium	21mg	12mg	2%
Sodium	41mg	2mg	2%
Folate	9µg	18µg	2%
Vitamin B6	0.129mg	0.1mg	2%
Copper	0.077mg	0.069mg	1%
Vitamin C	43mg	43.8mg	1%
Choline	9mg	3.3mg	1%
Fiber	0.5g	0.2g	1%
Selenium	0.9µg	0.1µg	1%
Iron	0.2mg	0.31mg	1%
Fats	0.1g	0.12g	0%
Net carbs	0.79g	12.67g	N/A
Sugar	0.2g	9.98g	N/A
Zinc	0.11mg	0.11mg	0%
Vitamin B3	0.2mg	0.199mg	0%
Saturated fat	0.027g	0.008g	0%
Monounsaturated fat	0.008g	0.014g	0%
Polyunsaturated fat	0.035g	0.042g	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%