Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Watercress vs. Pineapple juice — In-Depth Nutrition Comparison

Compare

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.

Infographic

Watercress vs Pineapple juice 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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
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.
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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
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

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
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 g
Contains more ProteinProtein +538.9%
Contains more OtherOther +328.6%
Contains more FatsFats +20%
Contains more CarbsCarbs +897.7%
~equal in Water ~86.37g

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
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +20%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Pineapple juice 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%

Which food is preferable for your diet?

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

People also compare

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
16%
Pineapple juice
Minerals Daily Need Coverage Score
18%
Watercress
13%
Pineapple juice

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 9.78g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 15)
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?
Pineapple juice
Pineapple juice contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Pineapple juice
Pineapple juice is lower in Saturated fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.