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  6. Watercress vs. Piña colada

Watercress vs. Piña colada — In-Depth Nutrition Comparison

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How are watercress and piña colada different?

  • Watercress is richer in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, potassium, phosphorus, and vitamin E, while piña colada is higher in manganese.
  • Watercress covers your daily need for vitamin K, 208% more than piña colada.
  • Watercress contains 1596 times more vitamin A than piña colada. Watercress contains 3191IU of vitamin A, while piña colada contains 2IU.
  • Watercress is lower in saturated fat.
  • Watercress has a higher glycemic index (32) than piña colada (15).

Watercress, raw and Alcoholic beverage, pina colada, prepared-from-recipe types were used in this article.

Infographic

Watercress vs Piña colada 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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +364.8%
Contains more PhosphorusPhosphorus +757.1%
Contains more SeleniumSelenium +28.6%
Contains more ZincZinc +18.2%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +116.4%
~equal in Iron ~0.21mg
~equal in Copper ~0.079mg

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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +777.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more Vitamin B2Vitamin B2 +605.9%
Contains more Vitamin B3Vitamin B3 +69.5%
Contains more Vitamin B5Vitamin B5 +408.2%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more Vitamin KVitamin K +249900%
Contains more CholineCholine +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Piña colada DV% diff.
Vitamin K 250µg 0.1µg 208%
Vitamin C 43mg 4.9mg 42%
Vitamin A 160µg 0µg 18%
Manganese 0.244mg 0.528mg 12%
Calcium 120mg 8mg 11%
Calories 11kcal 174kcal 8%
Phosphorus 60mg 7mg 8%
Potassium 330mg 71mg 8%
Vitamin B2 0.12mg 0.017mg 8%
Saturated fat 0.027g 1.636g 7%
Carbs 1.29g 22.66g 7%
Vitamin E 1mg 0.02mg 7%
Vitamin B6 0.129mg 0.045mg 6%
Vitamin B5 0.31mg 0.061mg 5%
Vitamin B1 0.09mg 0.029mg 5%
Protein 2.3g 0.42g 4%
Fats 0.1g 1.88g 3%
Magnesium 21mg 8mg 3%
Sodium 41mg 6mg 2%
Choline 9mg 2%
Vitamin B3 0.2mg 0.118mg 1%
Fiber 0.5g 0.3g 1%
Folate 9µg 12µg 1%
Net carbs 0.79g 22.36g N/A
Iron 0.2mg 0.21mg 0%
Sugar 0.2g 22.33g N/A
Copper 0.077mg 0.079mg 0%
Zinc 0.11mg 0.13mg 0%
Selenium 0.9µg 0.7µg 0%
Monounsaturated fat 0.008g 0.082g 0%
Polyunsaturated fat 0.035g 0.033g 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%

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% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +447.6%
Contains more WaterWater +46.3%
Contains more FatsFats +1780%
Contains more CarbsCarbs +1656.6%
Contains more OtherOther +737.5%

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +925%
~equal in Polyunsaturated fat ~0.033g

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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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.