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  6. Watercress vs. Mayonnaise

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, 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.
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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +2000%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +1550%
Contains more CopperCopper +305.3%
Contains more PhosphorusPhosphorus +185.7%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +3385.7%
Contains more ZincZinc +36.4%
Contains more SeleniumSelenium +155.6%
~equal in Iron ~0.21mg

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 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +531.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +80.2%
Contains more Vitamin B6Vitamin B6 +1512.5%
Contains more Vitamin KVitamin K +53.4%
Contains more FolateFolate +80%
Contains more Vitamin EVitamin E +228%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +280%

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
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 ProteinProtein +139.6%
Contains more CarbsCarbs +126.3%
Contains more WaterWater +339.3%
Contains more FatsFats +74750%
Contains more OtherOther +64.2%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +210437.5%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Polyunsaturated fat 0.035g 44.69g 298%
Fats 0.1g 74.85g 115%
Vitamin K 250µg 163µg 73%
Saturated fat 0.027g 11.703g 53%
Vitamin C 43mg 0mg 48%
Monounsaturated fat 0.008g 16.843g 42%
Calories 11kcal 680kcal 33%
Sodium 41mg 635mg 26%
Vitamin A 160µg 16µg 16%
Vitamin E 1mg 3.28mg 15%
Cholesterol 0mg 42mg 14%
Calcium 120mg 8mg 11%
Manganese 0.244mg 0.007mg 10%
Vitamin B6 0.129mg 0.008mg 9%
Potassium 330mg 20mg 9%
Vitamin B2 0.12mg 0.019mg 8%
Vitamin B1 0.09mg 0.01mg 7%
Phosphorus 60mg 21mg 6%
Copper 0.077mg 0.019mg 6%
Vitamin B12 0µg 0.12µg 5%
Magnesium 21mg 1mg 5%
Choline 9mg 34.2mg 5%
Protein 2.3g 0.96g 3%
Vitamin B5 0.31mg 0.172mg 3%
Selenium 0.9µg 2.3µg 3%
Fiber 0.5g 0g 2%
Vitamin B3 0.2mg 0mg 1%
Vitamin D 0µg 0.2µg 1%
Folate 9µg 5µg 1%
Vitamin D 0IU 7IU 1%
Carbs 1.29g 0.57g 0%
Net carbs 0.79g 0.57g N/A
Iron 0.2mg 0.21mg 0%
Sugar 0.2g 0.57g N/A
Zinc 0.11mg 0.15mg 0%
Trans fat 0g 0.187g N/A
Tryptophan 0.03mg 0.017mg 0%
Threonine 0.133mg 0.055mg 0%
Isoleucine 0.093mg 0.065mg 0%
Leucine 0.166mg 0.095mg 0%
Lysine 0.134mg 0.072mg 0%
Methionine 0.02mg 0.035mg 0%
Phenylalanine 0.114mg 0.057mg 0%
Valine 0.137mg 0.074mg 0%
Histidine 0.04mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Mayonnaise
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
41%
Mayonnaise
Minerals Daily Need Coverage Score
18%
Watercress
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 42mg)
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 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.