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  6. Watercress vs. Cayenne pepper

Watercress vs. Cayenne pepper — In-Depth Nutrition Comparison

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Important differences between watercress and cayenne pepper

  • Watercress has more vitamin K; however, cayenne pepper is richer in vitamin A, vitamin E, vitamin B6, fiber, iron, manganese, vitamin B2, vitamin B3, and potassium.
  • Cayenne pepper's daily need coverage for vitamin A is 768% more.
  • Watercress contains 3 times more vitamin K than cayenne pepper. Watercress contains 250µg of vitamin K, while cayenne pepper contains 80.3µg.

The food varieties used in the comparison are Watercress, raw and Spices, pepper, red or cayenne.

Infographic

Watercress vs Cayenne pepper 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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Contains more MagnesiumMagnesium +623.8%
Contains more CalciumCalcium +23.3%
Contains more PotassiumPotassium +510.3%
Contains more IronIron +3800%
Contains more CopperCopper +384.4%
Contains more ZincZinc +2154.5%
Contains more PhosphorusPhosphorus +388.3%
Contains less SodiumSodium -26.8%
Contains more ManganeseManganese +719.7%
Contains more SeleniumSelenium +877.8%

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 255% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +211.3%
Contains more Vitamin CVitamin C +77.7%
Contains more Vitamin AVitamin A +1200.6%
Contains more Vitamin EVitamin E +2883%
Contains more Vitamin B1Vitamin B1 +264.4%
Contains more Vitamin B2Vitamin B2 +665.8%
Contains more Vitamin B3Vitamin B3 +4250.5%
Contains more Vitamin B6Vitamin B6 +1799.2%
Contains more FolateFolate +1077.8%
Contains more CholineCholine +472.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Cayenne pepper DV% diff.
Vitamin A 160µg 2081µg 213%
Vitamin E 1mg 29.83mg 192%
Vitamin B6 0.129mg 2.45mg 179%
Vitamin K 250µg 80.3µg 141%
Fiber 0.5g 27.2g 107%
Iron 0.2mg 7.8mg 95%
Manganese 0.244mg 2mg 76%
Vitamin B2 0.12mg 0.919mg 61%
Polyunsaturated fat 0.035g 8.37g 56%
Vitamin B3 0.2mg 8.701mg 53%
Potassium 330mg 2014mg 50%
Vitamin C 43mg 76.4mg 37%
Copper 0.077mg 0.373mg 33%
Phosphorus 60mg 293mg 33%
Magnesium 21mg 152mg 31%
Fats 0.1g 17.27g 26%
Folate 9µg 106µg 24%
Zinc 0.11mg 2.48mg 22%
Vitamin B1 0.09mg 0.328mg 20%
Protein 2.3g 12.01g 19%
Carbs 1.29g 56.63g 18%
Saturated fat 0.027g 3.26g 15%
Calories 11kcal 318kcal 15%
Selenium 0.9µg 8.8µg 14%
Choline 9mg 51.5mg 8%
Monounsaturated fat 0.008g 2.75g 7%
Vitamin B5 0.31mg 6%
Calcium 120mg 148mg 3%
Net carbs 0.79g 29.43g N/A
Sugar 0.2g 10.34g N/A
Sodium 41mg 30mg 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% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more WaterWater +1081.5%
Contains more ProteinProtein +422.2%
Contains more FatsFats +17170%
Contains more CarbsCarbs +4289.9%
Contains more OtherOther +403.3%

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
23% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +34275%
Contains more Poly. FatPolyunsaturated fat +23814.3%

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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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.