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  6. Watercress vs. Tomato

Watercress vs. Tomato — In-Depth Nutrition Comparison

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Significant differences between watercress and tomatoes

  • The amount of vitamin K, vitamin A, vitamin C, calcium, vitamin B2, manganese, and phosphorus in watercress is higher than in tomatoes.
  • Watercress covers your daily vitamin K needs 202% more than tomatoes.
  • Tomatoes have 12 times less calcium than watercress. Watercress has 120mg of calcium, while tomatoes have 10mg.

Specific food types used in this comparison are Watercress, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Watercress vs Tomato 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%
Tomato
Tomato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +39.2%
Contains more CopperCopper +30.5%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +114%
Contains more SeleniumSelenium +∞%
Contains more IronIron +35%
Contains more ZincZinc +54.5%
Contains less SodiumSodium -87.8%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Tomato
Tomato
2
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
Contains more Vitamin CVitamin C +213.9%
Contains more Vitamin AVitamin A +281%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B2Vitamin B2 +531.6%
Contains more Vitamin B5Vitamin B5 +248.3%
Contains more Vitamin B6Vitamin B6 +61.3%
Contains more Vitamin KVitamin K +3064.6%
Contains more Vitamin B3Vitamin B3 +197%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Tomato DV% diff.
Vitamin K 250µg 7.9µg 202%
Vitamin C 43mg 13.7mg 33%
Vitamin A 160µg 42µg 13%
Calcium 120mg 10mg 11%
Vitamin B2 0.12mg 0.019mg 8%
Manganese 0.244mg 0.114mg 6%
Phosphorus 60mg 24mg 5%
Vitamin B1 0.09mg 0.037mg 4%
Vitamin B5 0.31mg 0.089mg 4%
Vitamin B6 0.129mg 0.08mg 4%
Protein 2.3g 0.88g 3%
Potassium 330mg 237mg 3%
Fiber 0.5g 1.2g 3%
Vitamin E 1mg 0.54mg 3%
Magnesium 21mg 11mg 2%
Copper 0.077mg 0.059mg 2%
Sodium 41mg 5mg 2%
Selenium 0.9µg 0µg 2%
Vitamin B3 0.2mg 0.594mg 2%
Folate 9µg 15µg 2%
Fructose 1.37g 2%
Carbs 1.29g 3.89g 1%
Iron 0.2mg 0.27mg 1%
Zinc 0.11mg 0.17mg 1%
Calories 11kcal 18kcal 0%
Fats 0.1g 0.2g 0%
Net carbs 0.79g 2.69g N/A
Sugar 0.2g 2.63g N/A
Choline 9mg 6.7mg 0%
Saturated fat 0.027g 0.028g 0%
Monounsaturated fat 0.008g 0.031g 0%
Polyunsaturated fat 0.035g 0.083g 0%
Tryptophan 0.03mg 0.006mg 0%
Threonine 0.133mg 0.027mg 0%
Isoleucine 0.093mg 0.018mg 0%
Leucine 0.166mg 0.025mg 0%
Lysine 0.134mg 0.027mg 0%
Methionine 0.02mg 0.006mg 0%
Phenylalanine 0.114mg 0.027mg 0%
Valine 0.137mg 0.018mg 0%
Histidine 0.04mg 0.014mg 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
Tomato
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +161.4%
Contains more OtherOther +135.3%
Contains more FatsFats +100%
Contains more CarbsCarbs +201.6%
~equal in Water ~94.52g

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
Tomato
Tomato
2
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +287.5%
Contains more Poly. FatPolyunsaturated fat +137.1%
~equal in Saturated fat ~0.028g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.