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Watercress vs. Pizza — In-Depth Nutrition Comparison

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Significant differences between watercress and pizza

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, pizza is richer in selenium, iron, vitamin B1, vitamin B3, and phosphorus.
  • Watercress covers your daily vitamin K needs 203% more than pizza.
  • Pizza has 31 times less vitamin C than watercress. Watercress has 43mg of vitamin C, while pizza has 1.4mg.
  • Watercress contains less sodium.
  • Pizza has a higher glycemic index. The glycemic index of pizza is 60, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Watercress vs Pizza 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%
Pizza
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more PotassiumPotassium +91.9%
Contains less SodiumSodium -93.1%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +56.7%
Contains more IronIron +1140%
Contains more CopperCopper +36.4%
Contains more ZincZinc +1118.2%
Contains more PhosphorusPhosphorus +260%
Contains more ManganeseManganese +47.5%
Contains more SeleniumSelenium +2111.1%

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%
Pizza
6
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +2971.4%
Contains more Vitamin AVitamin A +131.9%
Contains more Vitamin EVitamin E +20.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +61.3%
Contains more Vitamin KVitamin K +3631.3%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +1812.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +933.3%
Contains more CholineCholine +82.2%
~equal in Vitamin D ~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
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more WaterWater +120.3%
Contains more ProteinProtein +395.2%
Contains more FatsFats +9590%
Contains more CarbsCarbs +2483.7%
Contains more OtherOther +101.7%

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
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +32500%
Contains more Poly. FatPolyunsaturated fat +4702.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Pizza DV% diff.
Vitamin K 250µg 6.7µg 203%
Vitamin C 43mg 1.4mg 46%
Selenium 0.9µg 19.9µg 35%
Iron 0.2mg 2.48mg 29%
Vitamin B1 0.09mg 0.39mg 25%
Sodium 41mg 598mg 24%
Vitamin B3 0.2mg 3.825mg 23%
Phosphorus 60mg 216mg 22%
Folate 9µg 93µg 21%
Saturated fat 0.027g 4.465g 20%
Vitamin B12 0µg 0.42µg 18%
Protein 2.3g 11.39g 18%
Fats 0.1g 9.69g 15%
Calories 11kcal 266kcal 13%
Zinc 0.11mg 1.34mg 11%
Starch 26.95g 11%
Carbs 1.29g 33.33g 11%
Polyunsaturated fat 0.035g 1.681g 11%
Vitamin A 160µg 69µg 10%
Fiber 0.5g 2.3g 7%
Calcium 120mg 188mg 7%
Monounsaturated fat 0.008g 2.608g 7%
Cholesterol 0mg 17mg 6%
Vitamin B2 0.12mg 0.195mg 6%
Vitamin B5 0.31mg 6%
Potassium 330mg 172mg 5%
Manganese 0.244mg 0.36mg 5%
Vitamin B6 0.129mg 0.08mg 4%
Copper 0.077mg 0.105mg 3%
Vitamin E 1mg 0.83mg 1%
Fructose 1g 1%
Choline 9mg 16.4mg 1%
Magnesium 21mg 24mg 1%
Net carbs 0.79g 31.03g N/A
Sugar 0.2g 3.58g N/A
Trans fat 0g 0.241g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0.41mg 0%
Isoleucine 0.093mg 0.564mg 0%
Leucine 0.166mg 1.139mg 0%
Lysine 0.134mg 0.77mg 0%
Methionine 0.02mg 0.264mg 0%
Phenylalanine 0.114mg 0.664mg 0%
Valine 0.137mg 0.72mg 0%
Histidine 0.04mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Pizza
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
33%
Pizza
Minerals Daily Need Coverage Score
18%
Watercress
58%
Pizza

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 3.38g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 557mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 4.438g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.