Watercress vs. Smoothie — In-Depth Nutrition Comparison
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How are watercress and smoothie different?
- Watercress is richer in vitamin A, vitamin C, potassium, and calcium, while smoothie is higher in vitamin B12.
- Watercress covers your daily need for vitamin A, 56% more than smoothie.
- Watercress contains 14 times more potassium than smoothie. Watercress contains 330mg of potassium, while smoothie contains 24mg.
- Watercress is lower in sugar.
- Smoothie has a higher glycemic index (44) than watercress (32).
Watercress, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana types were used in this article.
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 | +∞% |
| Contains more CalciumCalcium | +192.7% |
| Contains more PotassiumPotassium | +1275% |
| Contains more IronIron | +33.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -29.3% |
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 | +75.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +57.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +308% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
1.22 g
Fats:
0 g
Carbs:
8.16 g
Water:
90.28 g
Other:
0.34 g
| Contains more ProteinProtein | +88.5% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +252.9% |
| Contains more CarbsCarbs | +532.6% |
~equal in
Water
~90.28g
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 Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 43mg | 24.5mg | 21% |
| Vitamin A | 160µg | 18% | |
| Manganese | 0.244mg | 11% | |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Vitamin B2 | 0.12mg | 9% | |
| Phosphorus | 60mg | 9% | |
| Copper | 0.077mg | 9% | |
| Potassium | 330mg | 24mg | 9% |
| Vitamin B1 | 0.09mg | 8% | |
| Calcium | 120mg | 41mg | 8% |
| Vitamin E | 1mg | 7% | |
| Vitamin B5 | 0.31mg | 6% | |
| Magnesium | 21mg | 5% | |
| Vitamin B3 | 0.2mg | 0.816mg | 4% |
| Vitamin B6 | 0.129mg | 0.082mg | 4% |
| Carbs | 1.29g | 8.16g | 2% |
| Folate | 9µg | 2% | |
| Choline | 9mg | 2% | |
| Selenium | 0.9µg | 2% | |
| Protein | 2.3g | 1.22g | 2% |
| Fiber | 0.5g | 0g | 2% |
| Calories | 11kcal | 37kcal | 1% |
| Sodium | 41mg | 29mg | 1% |
| Zinc | 0.11mg | 1% | |
| Iron | 0.2mg | 0.15mg | 1% |
| Fats | 0.1g | 0g | 0% |
| Net carbs | 0.79g | 8.16g | N/A |
| Sugar | 0.2g | 7.35g | N/A |
| Saturated fat | 0.027g | 0g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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%
11%
Minerals Daily Need Coverage Score
18%
2%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 7.15g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Smoothie contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Smoothie is lower in Saturated fat (difference - 0.027g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)