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  6. Watercress vs. Raspberry

Watercress vs. Raspberry — In-Depth Nutrition Comparison

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Summary of differences between watercress and raspberries

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B2, vitamin B6, and potassium, while raspberries have more fiber, manganese, and iron.
  • Watercress covers your daily need for vitamin K, 202% more than raspberries.
  • Watercress contains 97 times more vitamin A than raspberries. While watercress contains 3191IU of vitamin A, raspberries contain only 33IU.

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

Infographic

Watercress vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +118.5%
Contains more PhosphorusPhosphorus +106.9%
Contains more SeleniumSelenium +350%
Contains more IronIron +245%
Contains more CopperCopper +16.9%
Contains more ZincZinc +281.8%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +174.6%
~equal in Magnesium ~22mg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin CVitamin C +64.1%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +14.9%
Contains more Vitamin B1Vitamin B1 +181.3%
Contains more Vitamin B2Vitamin B2 +215.8%
Contains more Vitamin B6Vitamin B6 +134.5%
Contains more Vitamin KVitamin K +3105.1%
Contains more Vitamin B3Vitamin B3 +199%
Contains more FolateFolate +133.3%
Contains more CholineCholine +36.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.329mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Raspberry DV% diff.
Vitamin K 250µg 7.8µg 202%
Fiber 0.5g 6.5g 24%
Vitamin C 43mg 26.2mg 19%
Manganese 0.244mg 0.67mg 19%
Vitamin A 160µg 2µg 18%
Calcium 120mg 25mg 10%
Vitamin B6 0.129mg 0.055mg 6%
Iron 0.2mg 0.69mg 6%
Vitamin B2 0.12mg 0.038mg 6%
Vitamin B1 0.09mg 0.032mg 5%
Potassium 330mg 151mg 5%
Phosphorus 60mg 29mg 4%
Carbs 1.29g 11.94g 4%
Folate 9µg 21µg 3%
Fructose 2.35g 3%
Zinc 0.11mg 0.42mg 3%
Sodium 41mg 1mg 2%
Vitamin B3 0.2mg 0.598mg 2%
Polyunsaturated fat 0.035g 0.375g 2%
Calories 11kcal 52kcal 2%
Protein 2.3g 1.2g 2%
Fats 0.1g 0.65g 1%
Copper 0.077mg 0.09mg 1%
Choline 9mg 12.3mg 1%
Vitamin E 1mg 0.87mg 1%
Selenium 0.9µg 0.2µg 1%
Net carbs 0.79g 5.44g N/A
Magnesium 21mg 22mg 0%
Sugar 0.2g 4.42g N/A
Vitamin B5 0.31mg 0.329mg 0%
Saturated fat 0.027g 0.019g 0%
Monounsaturated fat 0.008g 0.064g 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%

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +91.7%
Contains more OtherOther +160.9%
Contains more FatsFats +550%
Contains more CarbsCarbs +825.6%
~equal in Water ~85.75g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -29.6%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +971.4%

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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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.