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  6. Watercress vs. Tomato juice

Watercress vs. Tomato juice — In-Depth Nutrition Comparison

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What are the differences between watercress and tomato juice?

  • Watercress is higher in vitamin K, vitamin A, calcium, manganese, and phosphorus, yet tomato juice is higher in vitamin C.
  • Watercress's daily need coverage for vitamin K is 206% more.
  • Watercress has 12 times more calcium than tomato juice. While watercress has 120mg of calcium, tomato juice has only 10mg.
  • The amount of sugar in watercress is lower.

We used Watercress, raw and Tomato juice, canned, without salt added types in this article.

Infographic

Watercress vs Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +52.1%
Contains more CopperCopper +83.3%
Contains more PhosphorusPhosphorus +215.8%
Contains more ManganeseManganese +258.8%
Contains more SeleniumSelenium +80%
Contains more IronIron +95%
Contains less SodiumSodium -75.6%
~equal in Zinc ~0.11mg

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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin AVitamin A +595.7%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +84.3%
Contains more Vitamin KVitamin K +10769.6%
Contains more CholineCholine +32.4%
Contains more Vitamin CVitamin C +63%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B3Vitamin B3 +236.5%
Contains more FolateFolate +122.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Tomato juice DV% diff.
Vitamin K 250µg 2.3µg 206%
Vitamin C 43mg 70.1mg 30%
Vitamin A 160µg 23µg 15%
Calcium 120mg 10mg 11%
Manganese 0.244mg 0.068mg 8%
Phosphorus 60mg 19mg 6%
Vitamin B5 0.31mg 6%
Vitamin B6 0.129mg 0.07mg 5%
Vitamin E 1mg 0.32mg 5%
Copper 0.077mg 0.042mg 4%
Vitamin B2 0.12mg 0.078mg 3%
Vitamin B3 0.2mg 0.673mg 3%
Potassium 330mg 217mg 3%
Folate 9µg 20µg 3%
Protein 2.3g 0.85g 3%
Iron 0.2mg 0.39mg 2%
Magnesium 21mg 11mg 2%
Fructose 1.33g 2%
Sodium 41mg 10mg 1%
Carbs 1.29g 3.53g 1%
Selenium 0.9µg 0.5µg 1%
Vitamin B1 0.09mg 0.1mg 1%
Calories 11kcal 17kcal 0%
Fats 0.1g 0.29g 0%
Net carbs 0.79g 3.13g N/A
Sugar 0.2g 2.58g N/A
Fiber 0.5g 0.4g 0%
Zinc 0.11mg 0.11mg 0%
Choline 9mg 6.8mg 0%
Saturated fat 0.027g 0.019g 0%
Monounsaturated fat 0.008g 0.005g 0%
Polyunsaturated fat 0.035g 0.027g 0%
Tryptophan 0.03mg 0.006mg 0%
Threonine 0.133mg 0.026mg 0%
Isoleucine 0.093mg 0.017mg 0%
Leucine 0.166mg 0.024mg 0%
Lysine 0.134mg 0.026mg 0%
Methionine 0.02mg 0.005mg 0%
Phenylalanine 0.114mg 0.026mg 0%
Valine 0.137mg 0.017mg 0%
Histidine 0.04mg 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +170.6%
Contains more FatsFats +190%
Contains more CarbsCarbs +173.6%
~equal in Water ~94.24g
~equal in Other ~1.09g

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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +29.6%
Contains less Sat. FatSaturated fat -29.6%

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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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.