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Watercress vs. Mangosteen — In-Depth Nutrition Comparison

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How are watercress and mangosteen different?

  • Watercress is richer in vitamin A, vitamin C, calcium, vitamin B6, potassium, phosphorus, manganese, and vitamin B5, while mangosteen is higher in folate and fiber.
  • Watercress covers your daily need for vitamin A, 63% more than mangosteen.
  • Watercress contains 15 times more vitamin C than mangosteen. Watercress contains 43mg of vitamin C, while mangosteen contains 2.9mg.
  • Mangosteen has a higher glycemic index (58) than watercress (32).

Watercress, raw and Mangosteen, canned, syrup pack types were used in this article.

Infographic

Watercress vs Mangosteen 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 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 0%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +587.5%
Contains more CopperCopper +11.6%
Contains more PhosphorusPhosphorus +650%
Contains more ManganeseManganese +139.2%
Contains more SeleniumSelenium +∞%
Contains more IronIron +50%
Contains more ZincZinc +90.9%
Contains less SodiumSodium -82.9%

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 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +1382.8%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B5Vitamin B5 +868.8%
Contains more Vitamin B6Vitamin B6 +616.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +43%
Contains more FolateFolate +244.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 g
Contains more ProteinProtein +461%
Contains more WaterWater +17.5%
Contains more OtherOther +650%
Contains more FatsFats +480%
Contains more CarbsCarbs +1288.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Mangosteen DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 2.9mg 45%
Vitamin A 160µg 2µg 18%
Calcium 120mg 12mg 11%
Vitamin B6 0.129mg 0.018mg 9%
Potassium 330mg 48mg 8%
Phosphorus 60mg 8mg 7%
Vitamin E 1mg 7%
Folate 9µg 31µg 6%
Carbs 1.29g 17.91g 6%
Vitamin B5 0.31mg 0.032mg 6%
Manganese 0.244mg 0.102mg 6%
Vitamin B2 0.12mg 0.054mg 5%
Fiber 0.5g 1.8g 5%
Protein 2.3g 0.41g 4%
Calories 11kcal 73kcal 3%
Vitamin B1 0.09mg 0.054mg 3%
Selenium 0.9µg 2%
Magnesium 21mg 13mg 2%
Choline 9mg 2%
Sodium 41mg 7mg 1%
Zinc 0.11mg 0.21mg 1%
Copper 0.077mg 0.069mg 1%
Vitamin B3 0.2mg 0.286mg 1%
Iron 0.2mg 0.3mg 1%
Fats 0.1g 0.58g 1%
Net carbs 0.79g 16.11g N/A
Sugar 0.2g N/A
Saturated fat 0.027g 0%
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 0.035g 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%

Which food is preferable for your diet?

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

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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%
Watercress
5%
Mangosteen
Minerals Daily Need Coverage Score
18%
Watercress
7%
Mangosteen

Comparison summary

Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 26)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $5)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Mangosteen
Mangosteen is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Mangosteen
Mangosteen contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Mangosteen
Mangosteen is lower in Saturated fat (difference - 0.027g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.