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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
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
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
18%
16%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 2.56g)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 20)
Which food is cheaper?
Watercress is cheaper (difference - $0.2)
Which food contains less Sodium?
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.