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  6. Watercress vs. Pumpkin leaves

Watercress vs. Pumpkin leaves — In-Depth Nutrition Comparison

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How are watercress and pumpkin leaves different?

  • Watercress is higher in vitamin C, vitamin A, calcium, and vitamin B5; however, pumpkin leaves are richer in iron, folate, phosphorus, copper, and vitamin B6.
  • Daily need coverage for vitamin C for watercress is 36% higher.
  • Watercress contains 7 times more vitamin B5 than pumpkin leaves. While watercress contains 0.31mg of vitamin B5, pumpkin leaves contain only 0.042mg.

Watercress, raw and Pumpkin leaves, raw are the varieties used in this article.

Infographic

Watercress vs Pumpkin leaves 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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more CalciumCalcium +207.7%
Contains more MagnesiumMagnesium +81%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +1010%
Contains more CopperCopper +72.7%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +73.3%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +45.5%
~equal in Selenium ~0.9µg

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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +290.9%
Contains more Vitamin AVitamin A +64.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +638.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin B6Vitamin B6 +60.5%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.094mg
~equal in Vitamin B2 ~0.128mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Pumpkin leaves DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 11mg 36%
Iron 0.2mg 2.22mg 25%
Calcium 120mg 39mg 8%
Vitamin A 160µg 97µg 7%
Folate 9µg 36µg 7%
Vitamin E 1mg 7%
Phosphorus 60mg 104mg 6%
Vitamin B6 0.129mg 0.207mg 6%
Copper 0.077mg 0.133mg 6%
Vitamin B5 0.31mg 0.042mg 5%
Vitamin B3 0.2mg 0.92mg 5%
Manganese 0.244mg 0.355mg 5%
Magnesium 21mg 38mg 4%
Potassium 330mg 436mg 3%
Protein 2.3g 3.15g 2%
Choline 9mg 2%
Fiber 0.5g 2%
Sodium 41mg 11mg 1%
Saturated fat 0.027g 0.207g 1%
Zinc 0.11mg 0.2mg 1%
Vitamin B2 0.12mg 0.128mg 1%
Calories 11kcal 19kcal 0%
Fats 0.1g 0.4g 0%
Carbs 1.29g 2.33g 0%
Net carbs 0.79g 2.33g N/A
Sugar 0.2g N/A
Selenium 0.9µg 0.9µg 0%
Vitamin B1 0.09mg 0.094mg 0%
Monounsaturated fat 0.008g 0.052g 0%
Polyunsaturated fat 0.035g 0.022g 0%
Tryptophan 0.03mg 0.041mg 0%
Threonine 0.133mg 0.156mg 0%
Isoleucine 0.093mg 0.156mg 0%
Leucine 0.166mg 0.318mg 0%
Lysine 0.134mg 0.2mg 0%
Methionine 0.02mg 0.054mg 0%
Phenylalanine 0.114mg 0.171mg 0%
Valine 0.137mg 0.181mg 0%
Histidine 0.04mg 0.05mg 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
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more ProteinProtein +37%
Contains more FatsFats +300%
Contains more CarbsCarbs +80.6%
~equal in Water ~92.88g
~equal in Other ~1.24g

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
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
Contains less Sat. FatSaturated fat -87%
Contains more Poly. FatPolyunsaturated fat +59.1%
Contains more Mono. FatMonounsaturated fat +550%

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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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.