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  6. Watercress vs. Pumpkin

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

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%

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%

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.