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  6. Watercress vs. Pomegranate

Watercress vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between watercress and pomegranate?

  • Watercress is higher in vitamin K, vitamin A, vitamin C, calcium, manganese, and vitamin B2, yet pomegranate is higher in fiber, copper, and folate.
  • Watercress's daily need coverage for vitamin K is 195% more.

We used Watercress, raw and Pomegranates, raw types in this article.

Infographic

Watercress vs Pomegranate 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% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +39.8%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +105%
Contains more SeleniumSelenium +80%
Contains more IronIron +50%
Contains more CopperCopper +105.2%
Contains more ZincZinc +218.2%
Contains less SodiumSodium -92.7%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +321.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin B2Vitamin B2 +126.4%
Contains more Vitamin B6Vitamin B6 +72%
Contains more Vitamin KVitamin K +1424.4%
Contains more CholineCholine +18.4%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more FolateFolate +322.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Pomegranate DV% diff.
Vitamin K 250µg 16.4µg 195%
Vitamin C 43mg 10.2mg 36%
Vitamin A 160µg 0µg 18%
Fiber 0.5g 4g 14%
Calcium 120mg 10mg 11%
Copper 0.077mg 0.158mg 9%
Folate 9µg 38µg 7%
Carbs 1.29g 18.7g 6%
Vitamin B2 0.12mg 0.053mg 5%
Manganese 0.244mg 0.119mg 5%
Calories 11kcal 83kcal 4%
Vitamin B6 0.129mg 0.075mg 4%
Potassium 330mg 236mg 3%
Vitamin E 1mg 0.6mg 3%
Phosphorus 60mg 36mg 3%
Vitamin B1 0.09mg 0.067mg 2%
Sodium 41mg 3mg 2%
Zinc 0.11mg 0.35mg 2%
Magnesium 21mg 12mg 2%
Fats 0.1g 1.17g 2%
Selenium 0.9µg 0.5µg 1%
Protein 2.3g 1.67g 1%
Iron 0.2mg 0.3mg 1%
Vitamin B3 0.2mg 0.293mg 1%
Vitamin B5 0.31mg 0.377mg 1%
Net carbs 0.79g 14.7g N/A
Sugar 0.2g 13.67g N/A
Saturated fat 0.027g 0.12g 0%
Choline 9mg 7.6mg 0%
Monounsaturated fat 0.008g 0.093g 0%
Polyunsaturated fat 0.035g 0.079g 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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +37.7%
Contains more WaterWater +22%
Contains more OtherOther +126.4%
Contains more FatsFats +1070%
Contains more CarbsCarbs +1349.6%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -77.5%
Contains more Mono. FatMonounsaturated fat +1062.5%
Contains more Poly. FatPolyunsaturated fat +125.7%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.