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Watercress vs. Vegetable — In-Depth Nutrition Comparison

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A recap on differences between Watercress and Vegetable

  • Watercress has more Vitamin K, Vitamin C, and Calcium, however, Vegetable is higher in Fiber, Iron, Vitamin A RAE, and Manganese.
  • Watercress covers your daily Vitamin K needs 189% more than Vegetable.
  • Vegetable contains 13 times less Vitamin C than Watercress. Watercress contains 43mg of Vitamin C, while Vegetable contains 3.2mg.

Food varieties used in this article are Watercress, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Watercress vs Vegetable 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.
Contains more Calcium +380%
Contains more Phosphorus +17.6%
Contains more Potassium +95.3%
Contains more Selenium +200%
Contains more Iron +310%
Contains less Sodium -14.6%
Contains more Zinc +345.5%
Contains more Manganese +55.3%
Equal in Magnesium - 22
Equal in Copper - 0.083
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +380%
Contains more Phosphorus +17.6%
Contains more Potassium +95.3%
Contains more Selenium +200%
Contains more Iron +310%
Contains less Sodium -14.6%
Contains more Zinc +345.5%
Contains more Manganese +55.3%
Equal in Magnesium - 22
Equal in Copper - 0.083

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.
:
Contains more Vitamin E +163.2%
Contains more Vitamin C +1243.8%
Contains more Vitamin B1 +26.8%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +74.3%
Contains more Vitamin K +963.8%
Contains more Vitamin A +34%
Contains more Vitamin B3 +325.5%
Contains more Folate +111.1%
Equal in Vitamin B2 - 0.12
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin E +163.2%
Contains more Vitamin C +1243.8%
Contains more Vitamin B1 +26.8%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +74.3%
Contains more Vitamin K +963.8%
Contains more Vitamin A +34%
Contains more Vitamin B3 +325.5%
Contains more Folate +111.1%
Equal in Vitamin B2 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +14.3%
Contains more Other +79.1%
Contains more Protein +24.3%
Contains more Fats +50%
Contains more Carbs +914.7%
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Water +14.3%
Contains more Other +79.1%
Contains more Protein +24.3%
Contains more Fats +50%
Contains more Carbs +914.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +105.7%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +105.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Vegetable Opinion
Net carbs 0.79g 8.69g Vegetable
Protein 2.3g 2.86g Vegetable
Fats 0.1g 0.15g Vegetable
Carbs 1.29g 13.09g Vegetable
Calories 11kcal 65kcal Vegetable
Sugar 0.2g 3.12g Watercress
Fiber 0.5g 4.4g Vegetable
Calcium 120mg 25mg Watercress
Iron 0.2mg 0.82mg Vegetable
Magnesium 21mg 22mg Vegetable
Phosphorus 60mg 51mg Watercress
Potassium 330mg 169mg Watercress
Sodium 41mg 35mg Vegetable
Zinc 0.11mg 0.49mg Vegetable
Copper 0.077mg 0.083mg Vegetable
Manganese 0.244mg 0.379mg Vegetable
Selenium 0.9µg 0.3µg Watercress
Vitamin A 3191IU 4277IU Vegetable
Vitamin A RAE 160µg 214µg Vegetable
Vitamin E 1mg 0.38mg Watercress
Vitamin C 43mg 3.2mg Watercress
Vitamin B1 0.09mg 0.071mg Watercress
Vitamin B2 0.12mg 0.12mg
Vitamin B3 0.2mg 0.851mg Vegetable
Vitamin B5 0.31mg 0.151mg Watercress
Vitamin B6 0.129mg 0.074mg Watercress
Folate 9µg 19µg Vegetable
Vitamin K 250µg 23.5µg Watercress
Tryptophan 0.03mg 0.029mg Watercress
Threonine 0.133mg 0.115mg Watercress
Isoleucine 0.093mg 0.139mg Vegetable
Leucine 0.166mg 0.19mg Vegetable
Lysine 0.134mg 0.17mg Vegetable
Methionine 0.02mg 0.034mg Vegetable
Phenylalanine 0.114mg 0.12mg Vegetable
Valine 0.137mg 0.149mg Vegetable
Histidine 0.04mg 0.073mg Vegetable
Saturated Fat 0.027g 0.031g Watercress
Monounsaturated Fat 0.008g 0.01g Vegetable
Polyunsaturated fat 0.035g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
91%
Watercress
36%
Vegetable
Minerals Daily Need Coverage Score
18%
Watercress
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.92g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 34)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.