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Watercress vs. Pumpkin — In-Depth Nutrition Comparison

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Summary of differences between watercress and pumpkin

  • Watercress has more vitamin K, vitamin C, calcium, vitamin B6, and manganese, while pumpkin has more vitamin A, iron, and copper.
  • Watercress covers your daily need for vitamin K, 207% more than pumpkin.
  • Watercress contains 6 times more calcium than pumpkin. While watercress contains 120mg of calcium, pumpkin contains only 21mg.
  • The amount of sugar in watercress is lower.
  • Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Watercress, raw and Pumpkin, raw.

Infographic

Watercress vs Pumpkin 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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +471.4%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +95.2%
Contains more SeleniumSelenium +200%
Contains more IronIron +300%
Contains more CopperCopper +64.9%
Contains more ZincZinc +190.9%
Contains less SodiumSodium -97.6%
~equal in Potassium ~340mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +377.8%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B6Vitamin B6 +111.5%
Contains more Vitamin KVitamin K +22627.3%
Contains more Vitamin AVitamin A +166.3%
Contains more Vitamin B3Vitamin B3 +200%
Contains more FolateFolate +77.8%
~equal in Vitamin E ~1.06mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B5 ~0.298mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.2mg

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +130%
Contains more OtherOther +50%
Contains more CarbsCarbs +403.9%
~equal in Fats ~0.1g
~equal in Water ~91.6g

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% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -48.1%
Contains more Poly. FatPolyunsaturated fat +600%
Contains more Mono. FatMonounsaturated fat +62.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Pumpkin DV% diff.
Vitamin K 250µg 1.1µg 207%
Vitamin C 43mg 9mg 38%
Vitamin A 160µg 426µg 30%
Calcium 120mg 21mg 10%
Iron 0.2mg 0.8mg 8%
Copper 0.077mg 0.127mg 6%
Manganese 0.244mg 0.125mg 5%
Vitamin B6 0.129mg 0.061mg 5%
Vitamin B3 0.2mg 0.6mg 3%
Vitamin B1 0.09mg 0.05mg 3%
Protein 2.3g 1g 3%
Magnesium 21mg 12mg 2%
Carbs 1.29g 6.5g 2%
Zinc 0.11mg 0.32mg 2%
Phosphorus 60mg 44mg 2%
Sodium 41mg 1mg 2%
Folate 9µg 16µg 2%
Vitamin B2 0.12mg 0.11mg 1%
Calories 11kcal 26kcal 1%
Selenium 0.9µg 0.3µg 1%
Fats 0.1g 0.1g 0%
Net carbs 0.79g 6g N/A
Potassium 330mg 340mg 0%
Sugar 0.2g 2.76g N/A
Fiber 0.5g 0.5g 0%
Vitamin E 1mg 1.06mg 0%
Vitamin B5 0.31mg 0.298mg 0%
Choline 9mg 8.2mg 0%
Saturated fat 0.027g 0.052g 0%
Monounsaturated fat 0.008g 0.013g 0%
Polyunsaturated fat 0.035g 0.005g 0%
Tryptophan 0.03mg 0.012mg 0%
Threonine 0.133mg 0.029mg 0%
Isoleucine 0.093mg 0.031mg 0%
Leucine 0.166mg 0.046mg 0%
Lysine 0.134mg 0.054mg 0%
Methionine 0.02mg 0.011mg 0%
Phenylalanine 0.114mg 0.032mg 0%
Valine 0.137mg 0.035mg 0%
Histidine 0.04mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Pumpkin
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Pumpkin
Minerals Daily Need Coverage Score
18%
Watercress
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.56g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 20)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 40mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.