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Watercress vs. Mayonnaise — In-Depth Nutrition Comparison

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What are the main differences between Watercress and Mayonnaise?

  • Watercress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Manganese, and Vitamin B6, yet Mayonnaise is richer in Vitamin E .
  • Watercress's daily need coverage for Vitamin K is 73% higher.
  • Watercress contains less Sodium.

We used Watercress, raw and Salad dressing, mayonnaise, regular types in this comparison.

Infographic

Watercress vs Mayonnaise 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 Calcium +1400%
Contains more Magnesium +2000%
Contains more Phosphorus +185.7%
Contains more Potassium +1550%
Contains less Sodium -93.5%
Contains more Copper +305.3%
Contains more Manganese +3385.7%
Contains more Zinc +36.4%
Contains more Selenium +155.6%
Equal in Iron - 0.21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Contains more Calcium +1400%
Contains more Magnesium +2000%
Contains more Phosphorus +185.7%
Contains more Potassium +1550%
Contains less Sodium -93.5%
Contains more Copper +305.3%
Contains more Manganese +3385.7%
Contains more Zinc +36.4%
Contains more Selenium +155.6%
Equal in Iron - 0.21

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 A +4809.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +800%
Contains more Vitamin B2 +531.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +1512.5%
Contains more Folate +80%
Contains more Vitamin K +53.4%
Contains more Vitamin E +228%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
Contains more Vitamin A +4809.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +800%
Contains more Vitamin B2 +531.6%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +1512.5%
Contains more Folate +80%
Contains more Vitamin K +53.4%
Contains more Vitamin E +228%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +139.6%
Contains more Carbs +126.3%
Contains more Water +339.3%
Contains more Fats +74750%
Contains more Other +64.2%
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more Protein +139.6%
Contains more Carbs +126.3%
Contains more Water +339.3%
Contains more Fats +74750%
Contains more Other +64.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +210437.5%
Contains more Polyunsaturated fat +127585.7%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +210437.5%
Contains more Polyunsaturated fat +127585.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Mayonnaise Opinion
Net carbs 0.79g 0.57g Watercress
Protein 2.3g 0.96g Watercress
Fats 0.1g 74.85g Mayonnaise
Carbs 1.29g 0.57g Watercress
Calories 11kcal 680kcal Mayonnaise
Fructose 0.05g Mayonnaise
Sugar 0.2g 0.57g Watercress
Fiber 0.5g 0g Watercress
Calcium 120mg 8mg Watercress
Iron 0.2mg 0.21mg Mayonnaise
Magnesium 21mg 1mg Watercress
Phosphorus 60mg 21mg Watercress
Potassium 330mg 20mg Watercress
Sodium 41mg 635mg Watercress
Zinc 0.11mg 0.15mg Mayonnaise
Copper 0.077mg 0.019mg Watercress
Manganese 0.244mg 0.007mg Watercress
Selenium 0.9µg 2.3µg Mayonnaise
Vitamin A 3191IU 65IU Watercress
Vitamin A RAE 160µg 16µg Watercress
Vitamin E 1mg 3.28mg Mayonnaise
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.01mg Watercress
Vitamin B2 0.12mg 0.019mg Watercress
Vitamin B3 0.2mg 0mg Watercress
Vitamin B5 0.31mg 0.172mg Watercress
Vitamin B6 0.129mg 0.008mg Watercress
Folate 9µg 5µg Watercress
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 250µg 163µg Watercress
Tryptophan 0.03mg 0.017mg Watercress
Threonine 0.133mg 0.055mg Watercress
Isoleucine 0.093mg 0.065mg Watercress
Leucine 0.166mg 0.095mg Watercress
Lysine 0.134mg 0.072mg Watercress
Methionine 0.02mg 0.035mg Mayonnaise
Phenylalanine 0.114mg 0.057mg Watercress
Valine 0.137mg 0.074mg Watercress
Histidine 0.04mg 0.026mg Watercress
Cholesterol 0mg 42mg Watercress
Trans Fat 0g 0.187g Watercress
Saturated Fat 0.027g 11.703g Watercress
Omega-3 - DHA 0g 0.005g Mayonnaise
Monounsaturated Fat 0.008g 16.843g Mayonnaise
Polyunsaturated fat 0.035g 44.69g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Mayonnaise
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
91%
Watercress
43%
Mayonnaise
Minerals Daily Need Coverage Score
18%
Watercress
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 594mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 11.676g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 32)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.6)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
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.

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.