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  6. Watercress vs. Sweet potato

Watercress vs. Sweet potato — In-Depth Nutrition Comparison

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How are Watercress and Sweet potato different?

  • Watercress is richer in Vitamin K, Vitamin C, and Calcium, while Sweet potato is higher in Vitamin A RAE, Fiber, Vitamin B5, Copper, Vitamin B6, and Iron.
  • Watercress covers your daily need of Vitamin K 207% more than Sweet potato.
  • Watercress contains 18 times more Vitamin C than Sweet potato. Watercress contains 43mg of Vitamin C, while Sweet potato contains 2.4mg.

Watercress, raw and Sweet potato, raw, unprepared types were used in this article.

Infographic

Watercress vs Sweet potato 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.
Watercress
Watercress
4
:
6
Sweet potato
Sweet potato
Contains more Calcium +300%
Contains more Phosphorus +27.7%
Contains less Sodium -25.5%
Contains more Selenium +50%
Contains more Iron +205%
Contains more Magnesium +19%
Contains more Zinc +172.7%
Contains more Copper +96.1%
Equal in Potassium - 337
Equal in Manganese - 0.258
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +300%
Contains more Phosphorus +27.7%
Contains less Sodium -25.5%
Contains more Selenium +50%
Contains more Iron +205%
Contains more Magnesium +19%
Contains more Zinc +172.7%
Contains more Copper +96.1%
Equal in Potassium - 337
Equal in Manganese - 0.258

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.
Watercress
Watercress
5
:
5
Sweet potato
Sweet potato
Contains more Vitamin E +284.6%
Contains more Vitamin C +1691.7%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +96.7%
Contains more Vitamin K +13788.9%
Contains more Vitamin A +344.6%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +158.1%
Contains more Vitamin B6 +62%
Contains more Folate +22.2%
Watercress
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +284.6%
Contains more Vitamin C +1691.7%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +96.7%
Contains more Vitamin K +13788.9%
Contains more Vitamin A +344.6%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +158.1%
Contains more Vitamin B6 +62%
Contains more Folate +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
4
:
1
Sweet potato
Sweet potato
Contains more Protein +46.5%
Contains more Fats +100%
Contains more Water +23.1%
Contains more Other +22.4%
Contains more Carbs +1459.7%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +46.5%
Contains more Fats +100%
Contains more Water +23.1%
Contains more Other +22.4%
Contains more Carbs +1459.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +150%
Contains less Saturated Fat -33.3%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +150%
Contains less Saturated Fat -33.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Sweet potato Opinion
Net carbs 0.79g 17.12g Sweet potato
Protein 2.3g 1.57g Watercress
Fats 0.1g 0.05g Watercress
Carbs 1.29g 20.12g Sweet potato
Calories 11kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 0.2g 4.18g Watercress
Fiber 0.5g 3g Sweet potato
Calcium 120mg 30mg Watercress
Iron 0.2mg 0.61mg Sweet potato
Magnesium 21mg 25mg Sweet potato
Phosphorus 60mg 47mg Watercress
Potassium 330mg 337mg Sweet potato
Sodium 41mg 55mg Watercress
Zinc 0.11mg 0.3mg Sweet potato
Copper 0.077mg 0.151mg Sweet potato
Manganese 0.244mg 0.258mg Sweet potato
Selenium 0.9µg 0.6µg Watercress
Vitamin A 3191IU 14187IU Sweet potato
Vitamin A RAE 160µg 709µg Sweet potato
Vitamin E 1mg 0.26mg Watercress
Vitamin C 43mg 2.4mg Watercress
Vitamin B1 0.09mg 0.078mg Watercress
Vitamin B2 0.12mg 0.061mg Watercress
Vitamin B3 0.2mg 0.557mg Sweet potato
Vitamin B5 0.31mg 0.8mg Sweet potato
Vitamin B6 0.129mg 0.209mg Sweet potato
Folate 9µg 11µg Sweet potato
Vitamin K 250µg 1.8µg Watercress
Tryptophan 0.03mg 0.031mg Sweet potato
Threonine 0.133mg 0.083mg Watercress
Isoleucine 0.093mg 0.055mg Watercress
Leucine 0.166mg 0.092mg Watercress
Lysine 0.134mg 0.066mg Watercress
Methionine 0.02mg 0.029mg Sweet potato
Phenylalanine 0.114mg 0.089mg Watercress
Valine 0.137mg 0.086mg Watercress
Histidine 0.04mg 0.031mg Watercress
Saturated Fat 0.027g 0.018g Sweet potato
Monounsaturated Fat 0.008g 0.001g Watercress
Polyunsaturated fat 0.035g 0.014g Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Sweet potato
Minerals Daily Need Coverage Score
18%
Watercress
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.009g)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.