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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

Watercress vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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.
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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
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 +∞%
~equal in Vitamin D ~µg

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
8% 90%
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.
Watercress Smoothie
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Watercress Smoothie 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?

ok
ok
is better in case of low diet
Watercress Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
18%
Watercress
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 7.15g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 12)
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 contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Smoothie
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 ($)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.